June 7 2014

Trials for the Mount Nationals Team is next Saturday during comp class. If you cannot make this time, please arrange a time with Coach Devon. There are several postal comps (done at our box) coming up so please speak to us.

“MEAT AND CHEESE GRINDER” Courtesy Dogtown CrossFit

20 Minute AMRAP:

5 Power Snatch (45, 30)
15 Anchored Sit ups (use BB to hold your feet)
20 Double Unders
Run 200 meters

Comp Class (10:30 only)

A.Take 15 min to set 1 rm snatch then:

with 1:30 m rest:

1×1 @95% 1×1 @90%

B. With a running clock, each section for time:

0:00

100 dubs /50 am swings 24/16 /25 thrusters 45/30

15:00 9-6-3

strict pullup /strict hspu/ 10 SDHP 45/30 after each round

25:00

30 Power snatch 45/30

images


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