04 Mar WOD- Saturday, March 4
Week two of the CrossFit Games Open!
Saturdays’ Schedule Feb 27-March 27th
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9am Lite N Tite
9:30 am-11:30 come anytime to do the open workout. First heat starts at 10am! (registered or not). No regular CrossFit class during this time.
11:30am Olympic Lifting
WOD: CrossFit Games Open 16.2
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Rx:
4 min Cap
T2B 25
DU 50
Squat Clean 15/13/11/9/7
(increasing weight each time)
See WOD details here.
9am Lite N Tite
WOD:
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“DB Air AirForce”
30 DB Thrusters
30 DB Swings (2 arm)
30 DB Push Press
30 DB BOR
30 DB FS
4 burpee EMOM
START WITH BURPEES!
Strength:
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Alternating Tabata (8 rounds of each)
Hollow Rocks
Superman
11:30 am Clean Break Barbell Club– (Open to Unlimited Memberships)
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Back Squat 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
High Block SN Pull + SN 70%x2(1+1)x2, 75%x2(1+1)x2
High Block CN Pull + CN 70%x2(1+1)x2, 75%x2(1+1)x2
CN DL to knee + CN Pull 85%x3+1×3
Hanging Leg Raises AHAPx10x3
Dips AHAPx10x3
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