Thursday 9.24.15.36

b4b

On Saturday, October 10th CrossFit Newton will be participating in Barbells for Boobs. This is a fundraiser helping women who can’t afford to get mammograms. As you know mammograms are the way to detect breast cancer. There are many americans who cannot afford this. Click the link below to learn more.

The workout is short:
“Grace”
30 clean and jerks for time

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TODAYS WOD

A. Halting Clean(below the knee)+Halting Clean(mid-thigh)+Clean – 1+1+1 x 4; 65-70%
B. Front Squat – 3RM, -5%, -10%; first squat is a pause for 3 sec
C. WOD Choices
“Alpha”
AMRAP 12
5 Power Cleans@155/105
15 wall balls@20/14

“Bravo”
AMRAP 12
5 Power Cleans@135/95
15 wall balls@20/14

“Charlie”
AMRAP 12
5 Power Cleans@95/65
15 wall balls@20/14

Extra(choose 2)
Oly Accessory
Banded snatch deadlifts – 5-5-5-5; this should be tough, so make sure the band is taught. You should really have to focus on pulling the bar in.
Stability
Unstable Front rack Carry – 25 meters x 3@max clean with 53/35# KB haging off the sides total weight on the bar is clean weight. Including the KB weight. – if you did this before, go 5# heavier
Unstable Back Rack Carry – 25 meters x 3@20# under your max.Total weight on the bar is 20# under your max BS including the KB weight. Go 5# heavier than last time you did this.
Farmers Carry – 100 meters x 3; as heavy as possible

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