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October 11, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Tomorrow we will be open but holding only our weightlifting class with coach Elliott followed by “Open Gym” as ALL of our CrossFit coaches are competing in the Good Times CrossFit Fallfit team challenge.  Did you know we have 20 CFD folks competing in the Fallfit Challenge? The event is being held at the Jackson Sports Academy.  Please come by if you are free! [/creativ_alertbox]

WOD

AMRAP in 15 Minutes

5 Squat Cleans 135/95lbs
10 Push Jerks 135/95lbs
15 Burpee Bar Hops

Workout notes: This workout is going to be all about pacing.   Start with a tempo you can maintain on the squat cleans and leave something in the tank for the Jerks.  You’ll want to get those done in the smallest number of sets possible and focusing on technique will help.  Rebend the knees to catch the bar overhead without having to press out to complete the rep.  For this type of workout you’ll want to recover a bit during the burpees by controlling your breathing and making sure you are ready to get back to the barbell.

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