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10

Feb 2016

WORKOUT OF THE DAY + BLOG

Thursday 160211

We will have Barbell Club this Sunday 10am-Noon. Bring your CrossFit sweetheart in for a lifting session.

Gymnastics for CrossFit is at 5pm today. This week's focus: Handstand Push-ups!

 

Simone Jerks

WOD

A: For time, with an 8-minute time cap:
21-15-9
Box jumps 24/20"
Burpees

B: Push-press 3x5 (5+ on 3rd set) @ 90%

 

Coaches Notes

This is the final week of the “3x5(+)” lifting protocol. Next week, we will re-test our CrossFit Totals on Saturday, February 20.

If you got 5-7 reps on your 3rd set last week, do 15 reps of the prescribed weight for this week in sets as small as 3. Decrease the weight if 3s are tough.

E.g. 4+4+4+3, 5x3

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