Saturday, 22 March 2014

*** This Open WOD is a very special training day for a very special person.  Please come out and join us to say "Happy Birthday!" to Elaine Adams with her and our Samurai CrossFit family!  

WARM UP
1) Row:  8 minutes – Alternate 30 seconds at no higher that 80-85%, 30 seconds rest.
2) 10-15 minutes – Athlete's choice of Overhead Position, Hamstring, and Shoulder Internal Rotation mobility drills.
3) 4 Rounds for QUALITY, not for time:
3 Barbell Rows, 85/55#
3 Strict Press, 85/55#

MOVEMENT PREP
For QUALITY, not for time:
10 Wall Balls, 20# to 10’ target/14# to 9’ target
4 Cleans,  115/80#
3 Cleans, 135/95#
3 Cleans, 155/110#

CONDITIONING
Complete as many rounds and repetitions as possible in 14 minutes:
60 Calorie Row
50 Toes-to-Bar
40 Wall Balls, 20# to 10’ target/14# to 9’ target
30 Cleans, 135/95#
20 Muscle Ups






























*** Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.4 at the Yokota Samurai Fitness Center's Cross Training side of the Annex on Saturday, March 22nd from 8:30 am to 11:30 am .   Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.   We plan to keep judging until everyone is done.   Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.   EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout. If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com. Please be on time and have a waiver on file!  3, 2, 1, Go! ***

Samurai CrossFit is neither endorsed by nor affiliated with the Yokota Samurai Fitness Center, the United States Air Force, or Department of Defense.

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