WOD - Mo 12.10.20

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CrossFit Class

Weightlifting Within 15 Minutes: Establish a 1RM Overhead Squat


Metcon For Time: "Grace" - 30 Clean and Jerks @ 60/40kg (8 Minute Cap)


Weightlifting Class

Coach's Notes

🔾Week 1 of 4, Deload: Volume = Moderate Intensity = Moderate Block Goals: 1) A chance to put into practice the technique developed in the last block through lifting some more challenging weights 2) Continued progression of the pull technique to focus on the mid thigh portion of the lift. ⏱As always, rest as needed unless otherwise stated.

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Pause Snatch (5 x 2 @ 60-65%

(Pause @ mid-thigh)) Stay long and smooth through your arms, don't bully the bar overhead.


Clean Pull (5 x 5 @ 90% of clean) Stay long and relaxed in your arms


Front Squat + Split Jerk 

(3 x Sets @ 70%) 1 set = 3 front squats + 1 split jerk


Jump Squats (3 x 10 @ empty barbell) This is complimentary power development. Rest a minimum of 3 minutes between sets, even if you don't feel you need it!




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