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Champagne Friday 5/29

TONIGHT IS THE CFSLU FAREWELL PARTY!

“FILTHY FIFTY”

for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extensions
wall ball, 20/14#
burpees
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!

A. 2 laps around the block. try running in your lifting shoes if possible, then

3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups

B. build to a heavy within 15min each:

1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press

C. join class for conditioning, but do the following instead of FILTHY FIFTY

Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
10 t2b
5 bar muscle-ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.

D. Cool Down

E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.

Deload Thursday 4/23

back squat 40%x5, 50%x5, 60%x5, 65%x5, 70%x5

then

20 burpee-sprints, 10m
50 wall ball, 20/14#
20 burpee-sprints, 10m
50 toes-to-bar
20 burpee-sprints, 10m
50 slam ball, 30/20#
20 burpee-sprints, 10m

Deload Thursday 3/26

AMRAP in 20 minutes: 10 alternating split snatches, 52/34kg 20 alternating pistols 40 kettlebell swings, 32/24kg 20 toes-to-bar Post score