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January 6 2017

5
Jan

January 6 2017

January 6 2017

The brave Drotleff family is hosting our Annual CrossFit Strongsville Holiday party on Saturday, January 21st starting at 6:30PM. All current CrossFit Strongsville Members, New You Challengers, and Clients are welcome! Every year has been a total blast and we can’t wait to see what kind of shananigans take place for this one. There will be catering provided, and the cost will likely only be $10 per person with some additional going towards beverages of the libation variety. Be sure to respond to the event page through the CrossFit Strongsville Community Core on Facebook (where you’ll also find their address).
https://www.facebook.com/events/356995684664768/

STRENGTH
20 Minutes allotted time
10 Minutes to establish a Heavy Hang Power Snatch.
Take 75% of that weight.
10 Minutes to perform 5 Sets of 5 Reps at that weight.

WOD
3 rounds for time of:
30 Double Unders
20 Burpee Over Bars
10 Power Snatches, 95/65 lbs <–These are from the floor!
Category 1 Scaling: Choose an appropriate weight for Snatches that you can rep for at least 6 reps unbroken.
Category 2 Scaling: 3:1 Jump Rope Singles (90) or combination of DUBs and Singles, and/or stepping over Barbell for Burpees.
Category 3 Scaling: Both Options listed above or adjusted rep counts.