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December 19, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please make note of our hours over the Christmas holiday: Friday 12/23: No 6:30 PM Class Saturday 12/24: One Class at 8:30AM ONLY Sunday 12/25: Closed Monday 12/26: Classes at 9:30AM and Noon ONLY [/creativ_alertbox]

Skill

1 RM Weighted Pull-up

Work up to a strong effort weighted pull-up.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping pull-ups with a slow negative, banded pull-ups with as little assistance as possible or a combination of any of these 3 options.

WOD

AMRAP in 3 min of:

5 Power Cleans 135/95lb
3 Front Squat 135/95lb
1 Jerk 135/95lb

Rest 1 min and repeat for a total of 5 cycles

Workout Notes: This workout is the same format as a classic CrossFit workout “The Chief”.  Score each cycle separately and don’t forget to pace yourself.  Be aware of the transition from movement to movement so that you don’t end up with wasted reps.  The benchmark weight is meant to be manageable.  Choose a weight that allows you to do the front squats unbroken throughout the workout.  Test out all 3 movements with the weight you choose before the workout starts.  You will be working for a total of 15 minutes so plan for a longer workout.  Your score for this workout will be the total of the full rounds you completed plus the total of all additional reps completed across all 5 rounds.

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