TUE10OCT2017

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UPCOMING EVENTS:

NOVEMBER 10TH WE WILL BE HOSTING THE SECOND ANNUAL CROSSFIT ALLEN CLUB CHAMPIONSHIP SO PLEASE MARK YOUR CALENDARS. WE WILL HAVE MORE DETAILS COMING SOON!

DECEMBER WE WILL BE HOSTING A CFA CHRISTMAS/HOLIDAY PARTY. WE WILL PROVIDE MORE DETAILS IN THE FOLLOWING WEEKS SO PLEASE BE ON THE LOOKOUT FOR AN EMAIL WITH ADDITIONAL INFO

WOD

6 Rounds for Time:
8 Power Cleans (135/95)
100M Sprint
8 DB Snatch (50/35)
2 Min Rest

Extra

3 pos. clean – Above knee, below knee, 1″ off ground
-max for complex in 11 min.
*rest 2 min. THEN @70% of today’s complex complete 15 full cleans AFAP

Deadlifts from 3″ deficit – Warmup to 80% and perform 1 rep every 20 sec. for 8 min.
*be smart and scale weight if deficit pull is challenging

3 min – Every 30 sec:
6 UB TTB
rest 2 min.
3 min – Every 30 sec:
5 kipping pullups
rest 2 min.
4 min – Every 30 sec:
4 CTB (Butterfly if able)

After
ab wheel (use a barbell with bumper plates): 5 sets of 6+15 sec. extended hold
**after each set immediately rollover and perform 15 arch ups

 

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