170131

Athletes,

Great work over the past two weeks for those that competed in the Asia Championship Qualifier. Man, they were tough! BUT so worth it as we got quiet a few PRs out of the workout with athletes PRing their snatch lifts, getting toes-to-bar, bar muscle ups, and linking more double unders.  This is a great example as to why you do competitions and why you should sign up for The 2017 CrossFit Open. It is because you will be pushed and you will push yourself. You will WANT to do __(fill in the blank)__ so bad that you may surprise yourself by either doing __(fill in the blank)__ OR by seeing how close you are to doing __(fill in the blank)__.  Online competitions are always a fun time at FTCF and it is such a great way to see how far you have come.  So if you have not signed up for The 2017 CrossFit Open yet, DO IT! Click here to sign up.

OLY:
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch X 2reps
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

WOD:
18-15-12
Overhead Squats 95/65
Pull-Ups

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