Thursday 140821

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Skill

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Every minute on the minute for 7 minutes complete:

3 Parallette Shoot-Throughs

We’re going to work on our coordination. And synchronization! Watch the video linked above, this is how we’ll set up and we’ll work the shoot throughs together, holding positions as the coach sees fit.

Starting from the top of the push-up, the calls will be: down – up – shoot (open hips) – dip – shoot

It will be fun!

 

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WOD

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Complete as many rounds as possible in 8:00 of:

3 Power Snatch, 70% of 1RM

5 Handstand Push-ups

7 Box Jumps, 24″/20″

This one is courtesy of CrossFit Football.

 

 

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Not a shake down, just working on positioning!

On Saturday November 15th CrossFit Unrboken is hosting their Rhinos and Unicorns Team Comp. This year they’ve changed the format to 3 guys and 3 girls on a team, and it will be held at the Muscle Pharm HQ Gym in Denver. We’ve already thrown together one team, and there are some other folks who still want to jump in, so we’d like to field a second team. This even supports Barbells for Boobs, so it’s a great cause. If you’ve ever thought about jumping into a fun local comp, this is a great one. Team comps are really fun and it can make folks who are a little nervous feel better because they get to share the work with 5 of their friends.

If you’re interested in jumping in, please talk with Jon, Jeff, Josh, or Kendra. Come have some fun!

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