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Coach K leading the warm up

the Lift Off

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Wednesday 10/26/16

Coach K leading the warm up

2016 CrossFit Lift Off

Snatch. Clean and jerk. Work out.

Two max-effort lifts and a test of GPP will make up CrossFit’s  second-annual online weightlifting competition which will be held in early November.

The 2016 CrossFit Liftoff, powered by Rogue, will begin at 5 p.m. PT, Thursday, Nov. 3, 2016, with the release of the CrossFit workout. All athletes will have until 5 p.m. PT Monday, Nov. 7, to submit their scores on the three events.

Athletes can aim for cash prizes and Rogue equipment by lifting the most weight or building the largest total.

Read on HERE

Power Cleans 
7 x 3
1:00 rest b/t sets

Use 70% of 1 RM

Technique work

Build up in weight

Dumbbell Snatch 45/30#
10 Toes to Bar between each set

Dumbbell Snatch 25/15#
10 Abmat Sit ups between each set