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August 5, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember today is weightlifting at 5:30PM. Regular CrossFit is at 4:45 and 6:30PM![/creativ_alertbox]

Strength

8×3 Weighted Pull-Up

Perform 8 sets of 3 weighted pull-ups.  Use a weight you can sustain across all 8 sets. If you are on the bands or doing bodyweight sets perform each set at max effort and get as many reps as you can in each set!

WOD

AMRAP in 15 Minutes

12 Power Clean 135/95lbs
6 Push Jerks 135/95lbs
200M run

Workout notes: Work on your efficiency during the power clean! Catch the bar with your elbows up and in a partial squat.  Plan some rest prior to your last power clean  and before your first push jerk and try to complete all 6 reps in one set!  You should of course set the bar down if you need to but this will save you from doing extra power cleans.  Pace yourself on the run so that you are recovered and ready to move when you get back!

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