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January 25, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! We now have two CrossFit classes on the Sunday schedule. This Sunday we will be starting a 9AM CrossFit session in addition to the 11AM CrossFit class. Weightlifting and Gymnastics will still be held at 10 and 12 respectively as usual. [/creativ_alertbox]

Skill

EMOM for 10 Minutes
3 Power Cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

For Time
15-20-25 *
Push Jerk 135/95 lb

*200 m Run after each round

Today we’re working with a higher volume of push jerks. Choose a weight that you can do several reps in a row with at the beginning of each set.  The second and third round will increase in difficulty as your rep count increases so use a weight you can maintain sets with as you are fatigued.  Use the run to allow your grip and breathing to recover but pick up the pace on the last 200 meters to finish out strong!

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