10.24.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up/ Skill (10 Minutes) Overhead Position

8 Minute EMOM-

EVENS- 5 Overhead Therapy Squats+ 10 second bottom of overhead squat Hold *Perform 5 Overhead squats with PVC and hold the bottom of the 6th squat for 10 seconds

ODDS- 5 Overhead Squats (45/35)+ 10 second Bottom of Overhead Squat Hold *Do this away from the wall, use an empty barbell

Coach’s Review of clean and Jerk/ Clean Pull- (5 Minutes)

A. On an 18 Minute Clock- (25 Minutes)

Minutes 1-6… 1 Clean+Front Squat

Minutes 7-12… 1 Clean

Minutes 13-18… 2 Clean Pulls

*Goal is to be around 60-70% of 1RM for minutes 1-6, 70-90% for minutes 7-12, 110%+ for Minutes 13-18

B. With A Partner…For Time- (15 minute Cap)

100 Burpee Pull-ups

P1- Performs Burpee Pull-ups

P2- 30 Double or Single Unders

*Switch every time P2 performs 30 reps

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