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Friday, 7-5-2013

4
Jul

Friday, 7-5-2013

Happy Birthday to our Alpine Teen Super Stud, Hailey!  And an early happy bday to her brother, Andrew (Sunday)!  Hailey and her bro requested a partner WOD next week to celebrate their bdays together so stay tuned.  Have a great one you two!
 
Hailey-Andrew-Bar Bender Bonnie. WYLDE STRONG!
 
Workout of the Day
Practice a skill for 10min as part of the warm-up. List skill you chose on the CF Whiteboard.
then
12-10-8-6-4-2 For time:
Handstand push-ups
Box Jumps 30″/24″
*Go 4″ deficit HSPU if you have them for Rx+
 
Olympic Lifting
3-Position Clean (floor, below knee, above knee) +Jerk – 60%, 65%, 70% x 4 sets
Clean Pull – 90% (of cln) x 3 x 2, 95% x 3 x 2
Front Squat – 70% x 3 x 5
Good Morning – 3×5
 
Olympic Lifting – Advanced Program
Back Squat – 60%x4, 70%x4, 75% x 3 x 3
Snatch – 60%x2, 70%x2, 80%x2, 85%x2
Clean &Jerk – 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
RDL- 80% x 4 x 5 (% of clean)
Push Press – 60%x4, 65%x4, 70% x 2 x 2

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