Wednesday, December 28, 2016

STRENGTH

These sets should be ascending in weight. Use a rack. Ensure the movement is a thruster, and not a thrust-a-jerk (there should be no re-dip).

Thruster
3-3-3-3-3
CONDITIONING

From CrossFit.com – December 12, 2016
https://www.crossfit.com/workout/2016/12/12#/comments

For time:
20-calorie bike
20 clean and jerks, 165/115
20-calorie bike

*If you do not have access to an Assault bike, row for calories instead.

RX+:
As written.

RX:
 155/105

INTERMEDIATE:
135/95

SCALED:
115/75, 95/65, or further as needed

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