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January 27, 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

1 RM Clean and Jerk

Spend some time working up to a strong effort Clean & Jerk.  The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually.  New lifters should only increase weight when you are able to consistently repeat the same technique.  If you’re feeling good, go for a PR!

WOD 

400m Run
50 Toes to Bar
400m Run

Workout Notes: Today we’ve got a some high rep toes-to-bar sandwiched by two 400m Runs.  Try to push both runs if you can and chip away at the 50 toes-to-bar as best you can.  If you are unable to get your toes all the way to the bar without losing your kipping swing rhythm think about choosing a lower target height that allows you to work on this skill.  If you are just starting to link your reps together plan on performing small sets to be able to withstand the full range of motion through all 50 reps. If you can not or should not hang from the bar for any reason choose to do a higher number of sit-ups or V-ups. 75-100 would be a good target if you are choosing to scale depending on how difficult sit-ups are for you.

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