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August 17, 2016

Strength

Back Squat 5-5-5-5-5

Spend some time working up to a strong effort 5 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 10 Minutes
60 Double Unders
12 Hang Power Cleans 155/105
9 Push Jerks 155/105 lb

Workout notes: It’s something a little like the famous CrossFit hero workout “DT” but we’re coupling it with the difficult double unders.  60 might be a high number for you every round so scale the number down to a smaller amount each round but make sure you attempt at least 100 today! The suggested barbell load is on the heavier side but we still want to be working with a weight that is in the 60% range or less of your 1RM.

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