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345-20

21
Dec

345-20

NorthJax Crossfit – Group Training

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1 Push Jerk + 1 Split Jerk (EMOM x 5 – same wt across/ 5 mins to build to hvy)

For the 1st 5 mins use a wt that can be moved with relative ease to focus on form. For 2nd 5 mins build to a heavy complex.

LAYOVER (Time)

15 Min Cap

5 rounds

11/9 Cal Bike

10 Pull-ups

Directly into:

5 rounds

10 Power Cleans

10 Push Jerks
Focus today is moving the barbell while fatigued. Move through the first 5 rounds at an aggressive pace and then into the second 5 with a lighter barbell that will allow for cycling. Chosing one of the barbell movements as the pacer.