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Wednesday September 19, 2012

Whatcha do today? Oh you know a little tabata this, a little tabata that.

The WODs have been created for this weekend’s RPCFO Community Challenge event. We will new CrossFitters from RPCF go against new CrossFitters from CrossFit Overdrive. There will be an Intermediate division as well as the Firebreather division. To top off the event will be the Rocky Point Coaches versus the Overdrive coaches in an exciting duel that will see the coaches completing 4 of the Girl WODs in under 10 minutes!

Today’s Workout:

Warmup (to be completed in first 10 minutes):
2 X 20 medball situp and throw to a partner (rest 60sec)
2 X 20 medball squat and throw to partner (rest 60sec)
3 X 8 Strict leg raise to L Sit (rest 60 sec)


3 X 5
Snatch Push Press
OH Squat (do 3 Sotts press at the bottom of each squat)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
The coach will take you through the rounds with a dowel. After that work up your weight.



55/35 pound Power snatch, 50 reps


55/35 pound Power snatch, 75 reps



75/55 pound Power snatch, 75 reps for time


“Big Randy”

95/65 pound Power Snatch, 75 reps for time

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