Archive for November 8, 2015

Monday 20151109 Open Workout

Posted: November 8, 2015 by eweirick in Uncategorized
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Congratulations to Kelly Hendricks on her selection to MSgt! Great work! CAN!!!

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S/S/S:

Clean & Jerk

5 X 2 (one jerk per set)

Increase weight per set

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WOD:

EMOM x 7

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135

Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks

Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks

Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks

Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks

Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks

Min 7: 1 unbroken Hang Squat Clean + 7 unbroken Jerks

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Scaling Options:

Use 70% of the last successful weight from your 5 x 2 C&J

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Xtra:

Clean Pull 5 X 5 (HEAVY)

Ring Push Ups 3 x 8 (w/2 sec pause at bottom and top of push up)