Tuesday 121016

Warm up: clean & jerk progressions

WOD

185/125 pound clean & jerk, 30 reps (modify weights as needed!)

After bash: Sprint work 2 of each, 20, 40, 60, 80 and 100 meters

Dale and Jenneane during their level one seminar.

Dale and Jenneane during their level one seminar.

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One Response to “Tuesday 121016”

  • jAcOb Says:
    October 16th, 2012 at 9:51 am

    CFFB strength
    1rm hang power clean 205lbs
    3×3 hang power clean @ 85% 1rm 175lbs
    Thought I got 225 buy my metric system math skills are lacking

    CFFB metcon
    30 seconds – Max Rep DB Hang Power Cleans + Push Press – 50 lbs
    Rest 30 Seconds
    30 seconds – Max Reps Weighted pull-ups – 50 lbs
    Rest 30 Seconds
    30 seconds – Max Reps Burpees
    Rest 30 Seconds
    117 total reps

    Reply

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