Wednesday, February 24, 2016

Festivus Games training this Saturday at 10:00 a.m. Come join Coach Albert as he runs through the movement standards and workouts for this upcoming competition. You do not need to be a member of CrossFit Beaufort to attend!!

Omar at the Junior Nationals hitting a 135kg (297#) Snatch!!

Arm/Leg Swings
250m Row
2 x 10 of:
Shoulder Dislocates
DB Press
Pull-ups

MOD (20:00 CAP)
Back Squat
5-5-5-5-5 Across

WOD
Conditioning
4 RFT of:
25 Calorie Row
16 Pull-ups
9 HSPU’s (scale to 18 Shoulder Touches or HS Hold)
Rx+ =50 Calorie Row, C2B, Strict Handstand Push-ups

PMOD

Flight Simulator (CFNE) 
For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken DUs for time.

Scale to smaller numbers i.e., 5-10-15-20-15-10-5 or SU’s

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