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Thursday, 1-12-2017

11
Jan

Thursday, 1-12-2017

IT’S HERE! IT’S HERE! REGISTRATION IS NOW OPEN FOR …THE OPEN!!!!! Get ready for all of the excitement of friendly competition within the comfort of your home gym! Check out all the details http://games.crossfit.com/


Workout of the Day:
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

For today’s warmup, use the Jerk balance as a great reminder to GET THAT FRONT FOOT OUT THERE! But be careful not to “Lunge” forward. Shin vertical is ideal.
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Then,

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For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing

**in no particular order
**rowing monitor use display screen to see both meters and calories so we can add those meters to the JANUARY GOAL. Score Calories for wodify.

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