03/02/17: Clean & Jerk Complex, Then AMRAP 10

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ANNOUNCEMENTS/UPCOMING EVENTS!

Paleo/Zone Nutrition Challenge:  We will be running a Nutrition Challenge to coincide with the CrossFit Open season...it starts Monday, March 6th!  More details and sign up sheet at the gym!

Women, WOD and Wine Night 2:  Friday, March 3 @ 6:30pm:  Bring a dish/snack to share and your favorite beverage and join the CFR Ladies for an evening of WODs and camaraderie!  

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WOD:

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Boot Camp:

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A.)  AMRAP 20:

60 M  Sandbag Push

30 Bag to Box (40/30")

B.)  AMRAP 10:

10 Medball Cleans

20 Box Jumps (24/20")

30 Doubles

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Hang Clean/Clean from Below Knee/Clean from Ground/Jerk:  20 Minutes to Build to Max

B.)  AMRAP 10:

10 Hang Cleans (95/65#)

20 Box Jumps (24/20")

30 Doubles

WORKOUT NOTES:  For clean complex, we are working on positions in the clean, keep the bar close, keeping arms straight, and chest position.  Also working on developing speed under the bar and hitting a jerk when fatigued.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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ROMWOD

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD