03/14/2019

03/14/2019

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
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***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
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Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


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XS CrossFit – Barbell Club

P: Deadlift (4×2@9, 3×1 Build.)

Record @9 in comments

P: Bench Press (2×3@10, 3×2@9, 3×1@8)

Theoretically these could be the same weight, but adjust the weight as you need.

P: Knees To Elbow (3×12+)

Use a band if needed. Max reps on the third set.

W: Metcon (Weight)

From the blocks. (1 snatch high pull + 1 squat snatch) x5 @8

W: Metcon (Weight)

Hang squat snatch x 5@7

W: Squat Snatch (5×1@9)

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