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Get ‘Em Dialed In

14
Dec

Get ‘Em Dialed In

NEW BOOTCAMPS COMING JANUARY 10th! 

Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press!

WOD for Wednesday 121510 — – Click Here For Today’s Schedule 
Clean & Jerk

12×1
–Rest–
On the minute, for 12 minutes:
3 Power Cleans (85% 1RM)

Post C&J Loads and Metcon Load to Comments
For the strength segment, you will do 12 Cleand and Jerks.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat. 

For the Metcon, go heavy and focus on performing your Power Cleans with perfect form.  Do not add extra metcon work during the rest periods.  This is a technique WOD.   

Upcoming BootcampsStarting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp – (M/W/F @6:15am)

CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp– (M/W/F @6:00pm)
Weight Loss Bootcamp– (M/W/F @7:00pm)

Upcoming Events
CrossFit Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Durham Indoor Rowing Trials — Sat, February 26th

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