O-Lift Saturday

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Date:

Mon, Tues, Thurs 9/6/10 - 9/30/10

Time:

7PM - 8:15PM

Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes.

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Sat

July

O-Lift Saturday

CFE, 8am:

Run or Row 5K Time Trial
800m warm-up and cool down
Running Technique Drills 10 min.
CFE WOD: 0800 at CFOKC with a 5K Row Time Trial.

CFOKC O-lift, 9am:

Snatch high Pulls: 55%x3, 60%x3
Snatch: 70%x2x2, 80%x1x5
CJ: 70%x2x2, 80%x1x5
Clean Pulls: 100%x3, 105%x3, 110%x3

2 sets of...
8 standing leg raise, each leg
25 alternating med ball floor taps

Post times and loads to comments.

Sean Waxman on the "Catapult" technique - Read Article

Comments

Kevin Jones - 10K Row TT

|July, 17 2010 - 10:18 pm

10K Row Time Trial: 41:33.2 (2:04.6 500m pace) warm and humid in the box this morning.
Goal to be under 40:00 for 10K and under 19:00 for 5K within the next month.

B. J. Bender

|July, 17 2010 - 8:49 pm

Golf this morning got me warmed up for tomorrow. Totally looking forward to it.

Daniel Mayfield

|July, 16 2010 - 11:08 pm

10 RFT of 5 DL with 185#, 5 burpees: 7:54

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