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FTF Affiliate Challenge

January 15, 2013

The “tryout” for the FTF Affiliate Challenge will tentatively be on Thursday, this January 17th at 6:30pm and Wednesday, visit this Jan.23rd at 6:30pm.  This is subject to change – we will continue to update for the week.  This test is not the Open – I’m not going to allow multiple attempts.  Just like competition, information pills you get one shot at it.  Here are the things being tested – Snatch and Clean from the hang, pistols, box jumps, pullups, doubleunders and handstand pushups.  I am going to try to figure out how to incorporate muscle ups as well, but we’ll see.  We have done this test before – it comes from CrossFit One World.  Let’s see if you industrious fitness enthusiasts can scour the internet and find it.

 

Stacey F

Stacey F

Strength

Front Squat

3×3, 70% of 1RM

This may seem a little light compared to some of our heavier work.  Focus on perfect positioning – chest up, elbows high, knees out.  If this still seems light, take shorter breaks – no more than 60 seconds between working sets.

 

Metcon

AMRAP 5

5 Burpees

7 Wallball Shots 20/14

Rest 5 minutes

AMRAP 3

5 Burpees

7 Wallball Shots

Rest 3 minutes

AMRAP 1

5 Burpees

7 Wallball Shots

Start each new AMRAP where you left off.  Score is total number of rounds and reps completed.  WOMEN – if you are considering the Open, shoot to a 10ft target.

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