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Bloomington, Illinois

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Performance: 1/18/16 – Monday

January 17, 2016 By fivealarmcf Leave a Comment

A. 3 Sets, NFT:
– 2 x (Snatch Pull + Hang Snatch)
– 10 Weighted Dislocates (2.5#)
– 10 Swivel Hips

B. “Amanda,” 9-7-5:
– Muscle-Ups
– Snatch (135/95)

Please click through for more!


1. This is a scheduled “Back Off” week. Focus on proper technique/skill work and keeping intensity high. Even if you feel good, do not add in more volume.

2. The 2016 CrossFit Open is live!
More information on 5 Alarm CrossFit’s Friday Night Lights coming very soon! In the meantime, sign up and get excited! On the fence? Ask a coach and check out the following…
– The 2016 Open: Why We Love It – CrossFit
– Why Should I Bother Competing – Tabata Times
– Resolve to Make This Your Best CrossFit Year – Breaking Muscle

Filed Under: performance, wod

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