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Battle for bragging rights


Battle for bragging rights

twerkSooooo twerking was the theme of today…

Wednesday 12/4/13
With a partner or 2 conga line style:
3 Squat clean+1 Jerkx3 rounds each (light weight)
3 Squat clean+1 Jerkx3 rounds each (medium weight)
3 Squat clean+1 Jerkx3 rounds each (medium heavy weight)
Establish a max for the following:
3 Touch and go cleans+1 Jerk
EMOM 12 min:
1 min: 6 Front rack lunge steps (165/110)
1 min: 15 pullups
*Feel free to scale up lunge weight. If you finish the first 3 rounds of pullups with ease or you know it will not be a challenge then go for 20 per round.

Have you signed up for the CFD Battle for bragging rights??  Do it!!! Are you scaled or are you RX, which do I sign up for??? Below is a list of some movements and some weights that you should be able to do to do RX. No this is not a list of what will be in the workouts(nice try Ashley) but if you can do MOST, not all, of these without too much trouble then you will be fine in the RX category.

RX recommendations:
Double unders
Wallballs (20/14)
C2B/regular pullups
Rope climbs
Handstand pushups
Clean and jerk (185/115)
Kettlebell snatch/swing(53/35)
Snatch (135/95)
Overhead squat
Toes to bar
Deadlift (225/155)
Box jump (30/24)
Basically all of the things I program on a regular basis for class. There wont be anything crazy…or will there???

What happened when I replaced coffee with 30 seconds of exericse

Reebok CrossFit powerlifting shoes AKA fancier Converse 

Watch this, you will be doing this/variation of this very soon.  Dude is a MACHINE

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