Friday – 151106

The CrossFit Lift-Off begins tonight at 7pm. It’s practically guaranteed to be the most fun you can have with your knee sleeves on.

So far, Cori Clark, Rob Carr and I are all in. Sara Coe and Meghan Bryant are waiting to make their final decision based on whether it will interfere with their training for the American Open in December. (A very legitimate concern.) But the more the merrier, Folks.

Seriously, what could be more fun than setting new PR’s for the Snatch and Clean and Jerk in front of your favorite group of athletes, getting high fives galore and having the whole schabang forever memorialized on the world wide web? Answer: nothing.

Do you even Lift-Off, Bro?


Spealler Warmup
CrossFit Warmup


Strict Press

5×5 @ 70%
1×5+ @ 70%
– Use working 1 RM or 90%
– Stop 2-3 reps shy of failure


Clean and Jerk Work
Clean Pull + Hang Clean
5x 2+1


Partner WOD

17 Minute AMRAP

200m Overhead Walk with Slosh Pipe
30 Tire Flips
200m Farmer’s Carry

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