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14.05.14 Thursday

14
May

14.05.14 Thursday

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Important class changes
Due to regionals this weekend the classes are going to be different on Friday and NO classes on Saturday.

Friday:
CHANGES
6am class is changed to 5:30a
9:30am normal time
4-5 open gym
Saturday:
NO OPEN GYM


Thank you for your support and cooperation. If you would like to follow GIO and Vinny here is a little extra info:
Twitter: follow @thecrossfitbox
Photo hashtag: #boxstrong
Streaming: games.crossfit.com … Central East Region
They will be competing Friday, Saturday and Sunday Follow this link http://games.crossfit.com/region and select Central East from the drop down menu to see mens heats and tune in.

Strength:
Hang cleans 3r x 5s (moderately heavy weight)

WOD:
10 min Amrap Ladder
1a)
Snatch (full) @75% 1RM
1B )
Rx 1 round
4 dips
8 HR push-ups
12 Box jumps 24/20
RX+ 1 Round
2 MU
8 Clapping push ups
12 box jumps 24/20
2a)
2 snatches
2b)
4 dips / 8 HRPU /12 BoxJ
2 MU / 8 Clapping / 12 BoxJ
3a)
3 snatches
3b)
4 dips / 8 HRPU /12 BoxJ
2 MU / 8 Clapping / 12 BoxJ
so on a so forth…

Conditioning:
-Muscle snatch: 3x7s w/ heavyweight (Use straps)
then
7min amrap
ME Strict Chin-ups