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March 18, 2014

[creativ_alertbox icon=”” colour=”green” custom_colour=””]Remember today we have Barbell Club during the 5:30PM time slot! Regular CrossFit classes are at 4:45PM and 6:30PM![/creativ_alertbox]

Strength

EMOM for 10 Minutes
3 Push Jerks

Working from the floor perform 3 push jerks every minute.  Your load should be moderate effort but one you can perform all 3 reps with for 10 rounds!

WOD

5 Rounds for Time

4 Hang Power Cleans 185/135lbs
6 Strict Pull-Ups
8  Pistols

Off Ramp WOD

5 Rounds for Time

4 Hang Power Cleans
6 Ring Rows
8 High Box Step Up & Max Effort Negative

For the step ups be sure to lower yourself deliberately rather than just fall to the ground!   Make the ring rows as hard as possible try to avoid using the bands or kipping for today!

 

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