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July 5 2016

4
Jul

July 5 2016

Megan Hammy 2016

July 5 2016

“Strength and growth come only through continuous effort and struggle.”
-Napoleon Hill-

Faith Rx’D Cleveland OH Workout + Worship will be held at 8PM tomorrow (Wednesday) at Strong Tower CrossFit in Middleburg Heights. All are welcome!

STRENGTH
1)Snatch:
3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 70%, 3 @ 75%
*Perform full snatches with a squat! The volume here will cement some great technique with a proper weight*
2)Snatch Pull
4×3 at 95% 1RM
*Use 1RM of Snatch for this weight*
3)Barbell Bent Over Row
8-8-8

WOD
4 rounds for time of:
21 Box Jumps, 24/20 in (CRX: Jump, FRX: Step Up Permitted)
Run, 150 m
9 Thrusters, CRX: 115/75 lbs, FRX: 75/55 lbs

This WOD is meant to complement all of the explosive pulling efforts of the strength with explosive box jumps and extensions through the Thrusters. Choose a nice weight that you don’t have to drop for the 9 reps so that you maintain a good “sprinting” pace. Dig in and get this thing done in 12 minutes or less.