Ballston CrossFit » Tuesday, March 25, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Tuesday, March 25, 2014

Reminder, come cheer on our top athletes Thursday night at 9pm for the final 14.5 Open WOD! BYOB. Note – 8:30pm WOD is cancelled.

https://www.facebook.com/events/225863317618954/?ref_dashboard_filter=upcoming

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Fitness:
Hang power clean (ride into a front squat), 10×1 (A)

AMRAP 12:

  • 4 thrusters, 95/65
  • 8 air squats
  • 12 kettlebell swings, 24/16

 
Performance:
Hang clean, 10×1 (87%)
*Based of 1RM clean & jerk

AMRAP 12:

  • 4 thrusters, 135/95
  • 8 pistols (alternating legs)
  • 12 Games Standard kettlebell swings, 32/24

 

 

Athletes note on dropping weight: Any weight over 185 needs to be in the back corner of platform, 135-185 at front of platform by the window, and 135 and under can be by the pull-up rig on platform. 115 and under can be dropped onto crash mats (6″ foam covered by ballistic tile to protect it). Thanks!

 

 

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