Archive for August 18, 2014

Tuesday 20140819 Open Class

Posted: August 18, 2014 by ladygrape01 in Uncategorized

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Heartland of America Band, Carl Eitzen, and recent on-ramp grads:, Alex Serwatowski, Alena Zidlicky, Paula Hunt, working out at Crossfit Heartland while on TDY in Grand Island.  

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S/S/S:

Find Bench 5RM

1×10 @ 70% of that weight

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WOD:

15 Min AMRAP:

250M Row

10 Clean & Jerk (135/95)

 

Scaling Options:

C&J: Scale weight appropriately. Not all should do 135#.  (should be able to do the first set of 10 reps with little problem)

Row: Run 200m if unable to row.

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Xtra:

Dumbbell Row 2x Max Reps @ half your body weight, use straps

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