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September 29 2016

28
Sep

September 29 2016

grahamholmberg-dan-bailey

September 29 2016

We are excited and honored to announce that Graham Holmberg (featured here to the right of another Ohio native, Dan Bailey) will be at CrossFit Strongsville for a special seminar, hosted by Eleventh Element, on October 15th, from 1 to 4PM. Graham, the 2010 Reebok CrossFit Games champ and 6-time Reebok CrossFit Games competitor, will run participants through WODs and share insight about competition, faith, and recovery. T-Shirts will be provided, as well as some goodies. The cost is $45 and it is limited to the first 25 registrations (sorry, no exceptions!). Get your tickets here through Eventbrite!

STRENGTH
Clean:
3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 85%
*These should be full squat cleans!*
Jerk:
3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%
*These can be from the rig, any style Jerk is acceptable.*

WOD
For time:
50 Double Unders/FRX: 150 Single Unders
6 Power Clean & Jerks, CRX: 135/95 lbs, FRX: Pick weight
50 AbMat Sit-ups
40 Double Unders/FRX: 120 Single Unders
6 Power Clean & Jerks, CRX: 135/95 lbs, FRX: Pick weight
40 AbMat Sit-ups
30 Double Unders/FRX: 90 Single Unders
6 Power Clean & Jerks, CRX: 135/95 lbs, FRX: Pick weight
30 AbMat Sit-ups
20 Double Unders/FRX: 60 Single Unders
6 Power Clean & Jerks, CRX: 135/95 lbs, FRX: Pick weight
20 AbMat Sit-ups
10 Double Unders/FRX: 30 Single Unders
6 Power Clean & Jerks, CRX: 135/95 lbs, FRX: Pick weight
10 AbMat Sit-ups

Hm, looks like this WOD is two for the price of one as a mash-up between the “girl” WODs, “Annie” and “Grace.” Be sure to attack the jump rope and abmats with the same ferocity as you would for Annie, while efficiently moving the barbell for the Clean & Jerks. For Fitness Rx, choose a safe weight that allows for clean movement.