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Strength/Skill Work Clean and Jerk: Heavy single with good technique! WOD Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where exercises are transitioned after every 8th interval. Pull-ups Push-ups Sit-ups Squats Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
Corey’s post from [...] Strength/Skill Work Single support box jump WOD As many rounds as possible in 20 minutes of: 15 clean and jerks [...] CrossFit Strength/Skill Work Turkish Get-ups WOD Complete 4 rounds of the following: As many rounds as possible in 2 minutes of: 8 burpee dumbbell deadlifts 12 box jumps 30 seconds rest As many rounds as possible in 2 minutes of: 15 squats 9 pull-ups 30 seconds rest ___________________________________________________________________________________________________________ ICE Training Snatch Balance: 75% of snatch x 3 x 3 Squat Clean: 85% of Friday’s max x 1 x 4 WOD Complete 4 rounds of the following: As [...] |
 
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