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Competitive Fitness 02.24.15


Competitive Fitness 02.24.15

We now have 52 members signed up, can we get to 60 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 60 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

Prep Work
Personal Mobility 5-8 Min
If you can be active in your day before/after these workouts with the open starting on Thursday we need everybody healthy.

Workout of the Day
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)
Rest 3 minutes

Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)

Four sets of:
Halting Snatch Deadlift + Snatch Pull @ 95-100%
Rest as needed

Three sets of:
Weighted glute bridges X 8
Rest 60 seconds
Ring Dips x 15-20 reps @ 10X1
Rest 60 seconds

Cool Down
Post results

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