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Saturday 13 November 2010

Posted by The Coach on November 12th, 2010

Power Clean
3-3-3 reps @ 60% 3RM

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Then

10 rounds for time of:
60kg Clean & Jerk, 1 rep
Ring Dip, 3 reps
24kg American Swing, 5 reps

C & J must be exactly that. A squat clean followed by a jerk. It cannot be a Thruster.

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6 Responses to “Saturday 13 November 2010”

  1. The Cell said

    Great effort from everyone this morning with there, work capacity and clean and jerk technique.

    S x

  2. Biljana said

    Thanks Storm 🙂

    Warm Up – 2 x CFWU, 400m run, mobility

    Strength – Power Clean @ 25kg across

    WOD – 10 rounds for time of:
    1 Squat Clean & Jerk @ 25kg
    3 Ring Dips (Red Band)
    5 x 16kg KB swings

    Time: 6.39 mins

    …and now I’m going to head out for a treat – a massage! Have a great weekend everyone!! 😀

  3. graeme said

    Power Clean @ 40kg across

    WOD 10 RFT
    1 Clean & Jerk @ 50kg
    3 Ring Dips
    5 x 24kg KB American swings

    Time: low 7 something (didnt write it down)

    thanks Storm, well done to all !

  4. Elle said

    Thanks to the 9am crew for a great session this morning!

    Special thanks to Storm for your help & advice on the Power Cleans & the Squat Clean and Jerks – all your small little adjustments make a huge difference 🙂

    Hope you all have a magic, sunny Sunday 🙂

    Elle

  5. michele said

    At the risk of sounding sentimental, can I just say as a newbie, I hardly knew anyone at the 7am group today, but everyone still egged me on and encouraged me…. warm fuzzies to you guys.

  6. Pete Yeates said

    My back off day

    Mobility, 20 minutes of various Handstand practice.

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