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One Week Away…1/8/14

BIG ANNOUNCEMENT #1:

In just one week, registration opens for the 2015 Reebok CrossFit Games Open. There are some BIG changes, namely a scaled division and a teen division.
You can read more details here: https://games.crossfit.com/article/whats-new-2015
In short, I look forward to seeing ALL of you compete!!!! Over the coming weeks, you will be receiving MUCH more information about this. It is without a doubt the biggest, most involved event we do at CFG each and every year. The amount of energy throughout the Open season is unrivaled. Gives me chills thinking about it!!!!
rotator-Gamesv5
 
A. Skill:
Athlete’s Choice –
Hollow/Arch, Pull-Up, C2B, or MU Work
10min EMOM – Pick a choice below depending on where you need work.
a) 5 Ring Rows (hard as you can make them) + 5 Hollow -> Arch on Bar
b) 2-5 Unbroken Pull-Ups
c) 3 C2B Pull-Ups
d) 1-3 Muscle-Ups
For this piece, you will perform your choice at the top of each minute. This is about performing QUALITY reps, not gutting them out because you want to meet some arbitrary number. If you find yourself unable to complete the number of reps, then lower them. If you cannot complete any successful reps, then go down to another progression.
 
B. MWOD:
Dip Position Holds or LAX+Scap – 2 x 30s
 
C. WOD:
12min AMRAP –
Run 200m
10 Hang Power Cleans (135/95)
30 Double Unders
 
RX+ will do UB Hang Power Cleans & UB DU
 
D. Post-WOD Recovery:
Forearm Smashing w/ Barbell, LAX Ball, or Foam Roller – 2min ea side

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