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Jackie In Pieces

13
Jul

Jackie In Pieces

Coach Allison will be leading 2 FREE Gymnastics Workshops this weekend!

Beginners TODAY and Intermediates TOMORROW – Register here

WOD for Saturday 071412Click Here For Today’s Schedule
Hang Snatch
12-15 reps up to 80% 1RM
–Rest–
2 Rounds For Time:
Row 500m
25 Thrusters (45/35)
15 Pullups

Post Hang Snatch Loads and Workout Time to Comments
For the Hang Snatch, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from a hang position and receive the bar in a full overhead squat and “grease the groove.”  Rest roughly 1 minute between attempts.  If you do happen to get a PR, make sure you post it on the PR Board!

The conditioning workout, is a play on the CrossFit Benchmark “Jackie” with the work cut in half but performed for 2 rounds instead of one. 

COMMUNITY WORKOUT today at 11am! 

OPEN GYM today from 11-1:30 in the green room!

CrossFit Jackie at the UFC Fan Expo
[youtube]http://www.youtube.com/watch?v=X1R06n-8jZc[/youtube]

Our next Nutrition Q&A with Dr. Peters will be held on Saturday, July 21st at noon! 

FREE for all regular athletes and Bootcampers!  Register here.

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