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August 11 2016

10
Aug

August 11 2016

ashley ludroskyryan snyder and joy

August 11 2016

Happy Birthday Ashley Ludrosky and Ryan Snyder!

CrossFit Cadre in Hudson is hosting a CrossFit Gymnastics Certification seminar October 29 + 30. The cost is $645. Here is the link to register!

Also, there will be no Open Gyms or general access today (Thursday) from 7:30AM to 11:30AM while we work further on the flooring. Friday morning we will finish it entirely. Thank you for your understanding!

STRENGTH
A) 3 Position Clean:
7×1 at 70% 1RM
*Performed as one complex, the 3 Positions are:
High Hang/Thigh
Low Hang/Knee
Floor
Use 70% of your best Clean as base.*
B) Overhead Squat:
4×4 at 55% 1RM
C) Chin Up (Strict)s:
3×6

WOD
3 rounds for time of:
10 Bear Complexes, CRX:135/95 lbs, FRX: 75/55 lbs
20 Box Jumps, 24/20 in/ FRX: Step Ups Permitted

Couplets for time tend to be great met con burners and this one is no exception! The Bear Complex will challenge you to develop true grit and pick up the bar when you least want to while the box jumps further tax your hip flexors and lungs. Have at it, CFS!