TheBoltBlog

EMOM – 10
Odd – 2 FS
Even – 5-10 HSPU
+
3 RFT
400m Run
15 Thrusters
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Saturday cook out party to celebrate all of the accomplishments of the CrossFit Open. Get your ice cream ready! More details to come

For time
400m of Burpee Broad Jumps
+
APRIL FOOLS!!!
———–
Build to a heavy Snatch
+
AMRAP – 12
500m Row Buy in
–then–
5 Hang Snatch
7 OHS
9 CTB Pull Ups

A. Snatch Lift Off (SLO) 3×2
B. Snatch 4×1.1.1 @70-80%
+
4RFT
400m Run
20m KB 1-arm OHD Lunge (R arm)
20m KB 1-arm OHD Lunge (L arm)
10 Pull Ups
–or–
13.4
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I know many of you already read this on facebook, but for those that haven’t this is a great read!
http://www.competeeveryday.com/2013/03/matters/
I can’t express how proud it makes me that an article like this comes from our gym, our family, our athletes. We all face those demons of self-doubt; they whisper in our ears, “You are not good enough, you suck, you can’t do it, you are a disappointment”. They teach us a lie, that our value is only supported by our accomplishment and the trophies we hold dear, setting us up for the inevitable…..human failure. We are blessed to be apart of a community that rejects the lie, we love in spite of failure and defeat, giving us the freedom to bravely adventure towards that unknown boundary where victory and defeat reside . And Clean and Jerks are awesome!
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On a lighter note, back by popular demand will be Saturday morning class @9am. Beginning tomorrow!

Choose your work today based off of the day you will make your Open attempt. Thursday – Rest/Mobilize, Friday – Can do today’s WOD or Goat/Light WOD your Coach will help you with. Saturday – Today’s WOD
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A1. Back Squat 5-5-5-5-5
A2. Wgt/Strict Pull Ups 5×3
+
AMRAP – 6
ME Burpee Box Jump
*Each minute begins with 6 Thrusters 95/65

Build to 1RM C&J
(squat clean mandatory)
+
AMRAP – 12
10 CTB Pull Ups
10 STOH 135/95
150m Barbell Carry