WOD 19-01-2017


WOD

A. Pull Ups (Weighted)
3|5×2|’20|3″
2-1-x-1

B. 10 Min. EMOM of:
– Odd Min.: 15 Toes to Bar
– Even Min.: 15 Burpees

3 Min. Rest

Suicide Sandbag Bearhug Walk
– 0-5 Mtr
– 0-10 Mtr
– 0-20 Mtr
– 0-30-0 Mtr

Perform on every cone (also on the start), 7 Sandbag Bearhug Squats

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Specialty Class: Gymnastics

No Gymnasics class tonight! We give the CFA On Ramp Course for new athletes.
Consider to join a CrossFit class, CrossFit@ThePark or a Weightlifting class today!

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Specialty Class: CrossFit@ThePark

A. Dynamic & Movement Prep

B. Fast Rope Climbing Practice (Basics + Advanced) + HangTest! Inside the Box!

C. Benchmark – “Running Angie”
For time:
– 400 Mtr Run
– 25 Pull Ups
– 25 Push Ups
– 25 Sit Ups
– 25 Airsquats

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Specialty Class: Olympic Weightlifting

A. WAC 1, 4 & 6

B. Today’s Goal:
– Snatch Bottem Press 
5|3|2-3″ @20%
7|5|2-3″ @30%
– Snatch
9|7|2-3″@30%
2|1|2-3″ @40%
– Clean & Jerk
9|7|2-3″ @40%
2|1|2-3″ @50%
– Extra
4|2|2-3″ @25%
6|4|2-3″ @35%



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