20170107

Good luck to Lucas Wolfe and Maria Kreye, and Stacy Wolfe and Ross Hanson competing today at the Union Fitness Co-ed Throwdown at CrossFit Minneapolis!

20170107:

WEIGHTLIFTING (10:00 AM)
1. Snatch: 4×65, 4×70, 4×75, 2x3x80, 3x1x85

2. Clean & Jerk: 3+1×65, 3+1×70, 3+1×75, 2×2+1×80, 3x1x85

3. Back Squat: 4×79, 1×84, 4×79, 1×87, 4×79, 1×90

4. Good Mornings: 4x2xAHAP

WOD (11:30 AM)
3RFT:
20/15 Calorie Row
16 Thrusters (95/65#)
20/15 Calorie Row
17 T2B

Comp:
SESSION 1
1. Running
3x400m moderate + 200m fast
No rest between distances. Rest :20 between efforts.
Rest 3:00
3x300m moderate + 300m fast
No rest between distances. Rest :20 between efforts.
Rest 3:00
3x200m moderate + 400m fast
No rest between distances. Rest :20 between efforts.

SESSION 2
1. Barbell Conditioning
With a partner, “You go – I go style”
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)

2. Conditioning
3RFT:
20 Calorie Row
16 Thrusters (95/65#)
20 Calorie Bike
17 T2B

3. Conditioning
20 Calorie Row
10 1-arm DB Squat Snatches (50/35#) (5/side)
20 Calorie Row
8 1-arm DB Squat Snatches (70/50#) (4/side)
20 Calorie Row
6 1-arm DB Squat Snatches (100/70#) (3/side)

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