Monday, March 30, 2015

Great job everyone on completing the 2015 CrossFit Games Open. A really big shout out for you first timers and for those of you that have completed EVERY Open..... Now get ready for the Festivus Games on April 18th in Savannah.

Also a big boo hoo as today is Eve's last day. We're going to miss you!!

For those that weren't able to attend Friday Night Lights, you missed some really great lifting.  Febie, Yvonne and Megan all hit new PR's in the Snatch and Clean & Jerk. A number of Team Beaufort lifters either qualified for or upped there qualifying totals for Youth Nationals. Omar hit an unofficial Youth National Record with this 129kg (284#) Snatch.

Arm/Leg Swings
2 rounds of:
10 Barbell Straight-leg Deadlifts (empty bar)
10 Barbell Press (empty bar)
10 Good Mornings (empty bar)

Strict Press
5-5-5-5-max reps
use 80-85% of your 1-rep max and complete
4 sets of 5 reps and then a final set of max reps

For Time:
  5 Power Cleans 115/73#
10 Box Jumps 24/20″
10 Power Cleans
10 Box Jumps  

  4 Power Cleans 135/93#
10 Box Jumps 24/20″
  8 Power Cleans  
10 Box Jumps  

  3 Power Cleans 155/103#
10 Box Jumps 24/20″
  6 Power Cleans
10 Box Jumps
Rx+ = add 20# to all sets and Burpee Box Jumps

Notes: Be sure to increase your weight each time there's a weight increase if you're not using the weight above.



4 Rounds of
20 Ab-mat Sit-Ups
20 Grasshoppers (L=1, Right=1)
1:00 Unbroken Plank Hold

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