CrossFit NOLA 504
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Saturday time change and Wednesday's training

10/17/2012

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Competitors Class will meet at 8:00 AM Saturday morning.

Wednesday

EMOM 10:00
Snatch Balance + 1 OH squat @ 60% of snatch (no heaving)

FGB
3 rounds for reps 1:00 at each movement then 1:00 rest between rounds
Wall Balls
Sumo Deadlift High Pull #75
Box Jump 20"
Push Press #75
Row For Calories

Rest 2 hours then CrossFit NOLA WOD
EMOM 10:00
3 Unbroken Muscle ups

7 Min Max burpees to 6" standing reach with both hands

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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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