October 25, 2010
Power Snatch / Conditioning / Intervals
Attention CrossFit Affliction members. We will be closed out West on Saturday due to hosting the Olympic Weightlifting Certification with Coach Burgener.  All members are welcome to train Saturday 9am at our East location CrossFit Ft Lauderdale / The Playground Gym.
Warm Up
Run 400 Meters
10 Burpees
Quick Mobility Movements
Strength Work
Power Snatch 2-2-2
Conditioning Work
8 Rounds for time:
3 Front Squats 185M/115W
8 Ring Dips
Interval Training
Row for max distance
6 Rounds 60 seconds on – 60 seconds rest
Coaches Notes: Be sure the athletes take about 10 minutes for Warm Up, 15 minutes for Strength Work, 15 minutes for Conditioning Work and finish up with the Interval Training before the hour is up. Scale the Conditioning Workout as needed to prevent it from going over 15 minutes.
155, 155, 155
7:20 Rx
1840 Meters total
Cool WebSite.
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