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February 28, 2015

Strength

Clean & Jerk
1-1-1-1-1

Spend some time working up to a strong effort Clean & Jerk.  Monday we emphasized the squat clean and split jerk as the best method for moving big weights but for today work on moving a big load with whatever works best for you. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight with successful technique.

 

WOD

CrossFit Open 15.1

AMRAP in 9 Minutes

15 Toes-To-Bar
10 Deadlift 115/75lbs
5 Snatch 115/75lbs

Workout notes: Give the latest CrossFit open workout a go today.  The workout is a difficult grip test so break up the Toes-To-Bar early and don’t feel like you need to use “touch-n-go” snatches if you feel your grip failing.  The workout is meant to be light and you should be breathing pretty hard by the time it is over!  This year is also featuring a “Scaled” division and the workout for that category is

15 Hanging Knee Raises
10 Deadlifts (85 / 55 lb.)
5 Ground To Overhead (85 / 55 lb.)

Give it your all and see where your score would place you on the leaderboard.  If you are actually participating in the Open we will see you at 10:30!

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