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Reminder (No Class Friday Night)

in Fitness, Workout of The Day

Just wanted to remind you that Friday night we are co-hosting an event at the Stub Hub Center. If you do not want to participate we’d love for you to come watch.

Because? Live music, food trucks, Ralph is DJ’ing… Lots of sexy exercisers………  Need more reasons?

If you plan to register, DO NOT delay. As I write this, there are 6 slots left (of 80).

The workout will be doable for any level and you are encouraged to participate! The cost is $10 with proceeds going to a non-profit CrossFit gym, Compton Crossfit.

The event begins at 5:30pm and should go to 8:30pm.

Stubhub Center
18400 Avalon Boulevard,
Carson, CA 90746

To register go to: https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games
Then Here: https://www.competitioncorner.net/events/46#.VOlCXoY76JI

***Again, There Will NOT be Friday evening classes at the gym.

 

Workout of the Day:

A. 4×5 Jerk Balance

B. In Pairs Complete:
100 Cal Row
40 Clean and Jerk 95/65
60 Pull Ups
*1 partner works at a time, partition work as needed.

C. 300sec farmer hold

 

Competition:

A. Snatch
EMOMx7: Power Snatches, Climbing
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

B. Clean
EMOMx7: Power Cleans. Climbing
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

C. Thruster
EMOMx7: Thrusters. Climbing
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep

D. Conditioning

4 RFT:
12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull Ups