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February 4 2017

3
Feb

February 4 2017

February 4 2017

This pic from last year shows Coaches Vinny and Jeremy with their hard-earned podium finish at first runner-up at the Rally At Mentality, hosted by CrossFit Mentality. Today, two teams go to battle representing CrossFit Strongsville. Coach Drot and LJ are in the Female Rx division and Coach Ryan and Robert are in the Male Rx Division. Here’s a link to the event page on Facebook  so you can show your support and wish the warriors well!
https://www.facebook.com/rallyatmentality/

STRENGTH
Up to 15 Minutes allotted time.
Perform any of the Strength programming from this week:
Establish 3-Rep Max
Choose:
Back Squat
Hang Power Snatch + Overhead Squat
Front Squat
Perform 5 sets of 3 reps
Choose:
Rope Climbs
Curtis P

WOD
3 rounds, 1 min per station, of:
Power Snatch, 95/65 lbs
Box Jump Over, 24/20 in
Kettlebell Swing, 53/35 lbs
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.