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Strength
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Complete 5 sets of the following complex:
1 Snatch + 3 Overhead Squats
Use 50-70% of your 1RM and rest 1:00 between sets.
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WOD
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Complete as many rounds as possible in 8:00 of:
3 Thrusters, 95#/65#
3 Pull-ups
6 Thrusters, 95#/65#
6 Pull-ups
9 Thrusters, 95#/65#
9 Pull-ups
Continue adding 3 reps per round until the 8:00 is complete.
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Matt with a mid-WOD power clean!
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A Comp…In Northern Colorado!
Our friends over at CrossFit Endure in Windsor are hosting the T.O.P Comp on Saturday September 30th starting at 9am. This comp is teams of 4 (2 guys/2 girls) and they have an RX and scaled division. There will be 3 WODs and a floater and one of the things they are stressing is that there will be quality judging, something that warms our hearts! It’s not often that Northern Colorado hosts a cool comp, so if you’ve been thinking about trying one out and the added bonus of not driving to Denver is a plus, consider grabbing some friends and signing up!
