25 Overhead Walking Lunges 45#/25#
5 Rounds
9 Power Snatch 115#/78#
6 Chest to Bar Pull-Ups
3 HSPU
25 Overhead Walking Lunges
Coaching Tips: Scale load and movement to match your current fitness level. First complete 25 OH walking lunges, your knee should gently touch the ground on each and every step. You will then perform 5 rounds of the triplet. The power snatch must be taken from the ground each rep and jumped overhead, you do not have to catch in a squat, you do have to stand to full extention with the bar over head in order for the rep to be complete. You must physically touch your chest to the bar on the pull-ups in order for the rep to count. Kipping is allowed on the HSPU's. Once you have finished the 5th round, finish with 25 more OH walking lunges.
There will be no 6am Level 2 class today, Saturday 10/30. The level 2 class can be seen at CrossFit Coronado's Halloween Throwdown. Good luck to all our CFEC competitors – Paul Flores, Dave Newman, JoJo Craig, Matt Lodin, Julia Cruz, Briley Ochs, Anniken Iverson, Emily Baker, Jessica Miller and Lisa Barbara.
9am
Sara 28:31
Jeff A. 17:25
Sloane 18:58
Chad 24:08Rx
Steve-O 16:43Rx
Rick 22:04
Brandon 20:29
Yvette 20:10
So, how did the Halloween throw down go?! I hope you guys all had fun!
Briley 1st place
Lisa 3rd place
Emily 4th place
Matt 1st place
Newman 4th place
It was vey fun. There were probably 4 other CFEC alumni representing other affiliates that did pretty well.
I am very proud of the way everyone performed. We had by far the most efficient movements of all competitors. I am especially proud of JoJo for coming right out of training, where he stayed awake for 48 hours straight and dropped 15 pounds of body weight, but competed nonetheless. Way to go, JoJo.
Wowza! Well done crew!
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