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January 17, 2018

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PLEASE NOTE

We will be canceling our Friday night 6:30 class this week in order to allow all of our coaches to attend the Sacramento Rollin Kings wheelchair basketball game.

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Skill

EMOM for 10 Minutes
1 Squat Clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

for time

18-15-12
Thruster 115/85 lb

400M Run after each round

Workout notes

Today’s workout is a classic CrossFit couplet. The first ever workout on Crossfit.com was in fact a thruster and running couplet just as this one is! The thruster weight should be light in comparison to your strong effort squat clean so load up a weight you can knock out a large number up reps with while fresh.  Breaking up your thruster sets might be a good idea given the amount of time you’ll be spending on the run.  The runs are weighted heavily in terms of time spent for this workout so you don’t want to spend the first half recovering from a max effort set of thrusters!

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