150317 – St. Patty’s Day

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Thanks for the shirt Pip.  Today, everybody’s Irish.

CFV Custom Leaderboards

Men

http://games.crossfit.com/lboards/displayLeaderBoard?id=656476&numberperpage=10&page=1

Ladies

http://games.crossfit.com/lboards/displayLeaderBoard?id=656543&numberperpage=10&page=1

Outlaw

Session 1

20min bleacher repeats at conversation pace.

Session 2

BBG

EMOM for 10min alt…

a) 3-Pos Clean (pow. pos., knee, T&G).  AHAP

b) 7x Burpee

Cond

3 rds of 30/30 (30sec ME & 30sec rest) rotate between the following…

Burpee-Box Jump 30/24, Thruster 135/95#, Row, & full 60s rest.

This will be a 12min piece consisting of the last remaining movements that HQ has included in the last 3 year’s Open WODs (combining Burps and BJs… & excluding S2OH since we’re doing heavy thrusters).  Move with virtuosity and efficiency… get comfortable being uncomfortable.

 

CFV Tues WOD

Push jerk

5, 5, 3, 3, 3, 1, 1, 1, 1

Then…

EMOM for 10min alt a) & b)

a) 10x Pistol…alt legs.

b) 100m SPRINT!  Walk back to Box as recovery.

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