20161101

This Saturday we will be participating in the 2016 CrossFit Lift-Off.  The 2016 CrossFit Liftoff is an online, three-event (Max Snatch, Max Clean & Jerk, and a WOD) competition consisting of different weight classes allowing athletes to compare their lifts with those of similar size around the world.

If you are interested in participating click here to register.  Join us Saturday, lift some heavy weights, do a WOD and see how you compare to athletes your size around the world!

20161101:

Front Squat: 5x4x70

Then,

4:00 AMRAP:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Air Squats
Rest 4:00

4:00 AMRAP:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Air Squats
Rest 4:00

4:00 AMRAP:
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Air Squats

Extra Credit/Comp:
1. Run Conditioning
4x1000m on True Form
Rest 3 min between sets

2. Conditioning
3RFT:
30 GHDSU
20 Calorie Ski Erg
10 D-Ball shoulders (150/100#)

3. Shoulder Conditioning
100 Band Pull Aparts

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