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Liftoff!!

September 30, 2015

CrossFit has announced a cool event, approved the 2015 CrossFit Liftoff sponsored by Rogue.  The exact details of the way the event will be run has not been fully announced, here but it is a lifting event – Max Snatch and Clean and Jerk with a Conditioning WOD.  It appears your score will be pounds plus reps completed.  There will be weight classes and much like the Open, malady the WOD is completed over the course of the week/weekend.

This can be a great CFO event, so keep training hard.  Focus on the Olympic lifts during the time allotted and always be as fit as you can, show up on game day, and this should be a great time.

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Workout of the Day

3RFT

75 Doubleunders

50′ Walking Overhead Lunge 45/25

25 Toes to Bar

20 minute cap

Gymnatics

OTM7

Handstand Practice

For 7 minutes, using 20 seconds of work, 40 seconds of rest, practice handstands to your ability level.  That could mean HS walks, HS holds, HS head/shoulder taps, HS leg extensions, HS holds with “negative lower,” Wall Climb into HS hold or HS hold with feet on box

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