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January 28, 2014

[creativ_alertbox icon=”” colour=”yellow” custom_colour=”#eeee22″]Today is Tuesday, that means the 5:30 class dedicated weightlifting! Regular CrossFit is at 4:45PM and 6:30PM[/creativ_alertbox]

Strength

Split Jerk 3 ~ 75%

Work up to around 75% of your 1RM and make 3 attempts at that weight.  If you make all three attempts continue on to a 1RM attempt if you have time and energy.  Beginners work up to a moderate weight for the day by starting light and increasing in small increments.  Make 3 attempts at each weight before you move up.

WOD

4 Rounds for Time

25 Wall Ball Shots 20/14lbs to 10/9′
25 Kettlebell Swings 24/16kg

Off Ramp WOD

4 Rounds for Time

15 Wall Ball Shots
15 Kettlebell Swings

If you are new to CrossFit don’t be afraid to start with less volume and ramp up to the big numbers over time!  Make sure your mechanics are sound during the squat.  If you are having trouble use a target or go with light goblet squats!

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