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December 27, 2017

Skill

EMOM for 10 Minutes
3 Split Jerks

Today’s technique work  focuses on the Split Jerk.   For this complex work with a weight light enough that you can clean it from the floor and catch it in a partial squat before you setup for your jerk sequence.  You will need to manage bringing the bar down from overhead safely and for that reason your load may be much lighter than what you work with for strong effort lifts.

WOD

AMRAP in 10 Minutes

10 Pull-ups
20 Push-ups
30 Squats

Workout notes: Today’s workout is a time priority triplet.   Today we’ll perform 10 minutes of double Cindy.  Doubling the reps of the classic CrossFit workout will increase the difficult of all three movements.  We’ll work for half the time of Cindy so the total volume will end up being a little lower. Scale the pull-ups by using a band or performing jumping pull-ups.  You’ll want to scale in such a way that you retain the stimulus of the the pull-up.  Keep those push-ups as strict as possible and hit the bottom of your squat even when get fatigued!

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