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7.26.14

CrossFit Ootlewah, Main – CrossFit CrossFit Games WOD TRIPLE 3 Points Available: 100 Location: Outside of Track and Soccer Stadium Friday Morning For time: Row 3,000 meters 300 double-unders Run 3 miles View Public Whiteboard Warm-up Coach’s Pick (No Measure) Coach for the day will pick the warm-up Metcon Metcon (Time) Our Version of TRIPLE […]

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7.23.14

Announcements No 6:30 am at CFLL on 7/25/14 CrossFit Ootlewah, Main – CrossFit Olympic Lifting: 1)Snatch – 60%x2, 70%x2, 80%x1, heavy single 2)Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, heavy single 3)Back Squat – 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM 4)SLDL – 3×5 View Public Whiteboard Warm-up (No […]

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7.22.14

Announcements No 6:30 am at CFLL on 7/25/14 CrossFit Ootlewah, Main – CrossFit Olympic Lifting: 1)Power Snatch – 70% x 3, 75% x 3, 80% x 3, 3RM 2)Snatch High-Pull – 75% (of sn) x 3 x 3, 80% x 3 x 2 3)Snatch Push Press + Overhead Squat – 70% (of sn or ohs) […]

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7.21.14

Announcements No 6:30 am at CFLL on 7/25/14 CrossFit Ootlewah, Main – CrossFit Olympic Lifting: 1)3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70%, 75%, 80%, max 2)Clean Pull – 100% (of cln) x 3 x 4 3)Front Squat – 70% x 3, 75% x 3, 80% x 3, 3RM 4)Good […]

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7.18.14

CrossFit Ootlewah, Main – CrossFit View Public Whiteboard Warm-up Banded Warm Up (No Measure) 3 Rounds: 200M 10 Band pull aparts 10 Banded Good Mornings 10 Band monster walks 10 Band OHS 10 Scap Push-ups Weightlifting OHS (1 Rep Max Retest/Test) Metcon Metcon (Time) 4 Rounds of: 100m Walking lunges 10 burpees 50m Farmer’s Carry […]

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