WEDNESDAY 161214

Take 10:00 to establish a “Working 1 Repetition Max” on the Clean and Jerk,

Then,

On a 3:00 running clock,
0:00 to 1:30, Clean and Jerk (As Many Repetitions As Possible with 70 % of 1RM load)
1:30 to 3:00, Burpee (As Many Repetitions as Possible)
Rest 1:00 and Repeat for 3 Rounds

Note: Todays workout is part of the CrossFit Amundson Maximum Performance (CAMP) training program. Working with one skill for 90 seconds has proven to be a potent time domain. Todays session balances a relatively heavy (70% 1RM) load on the Clean and Jerk, with the fast pace of the Burpee. The burpee skill today will be “in place” and require clapping hands overhead with feet off the ground.

Take Your Mark – Get Set – GO!

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Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (Class VIII tonight 6:00 PM – 6:45 PM at Krav Maga)

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