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Jerky Burpees

12
Aug

Jerky Burpees

Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project! 

This event is for EVERYONE!

WOD for Friday 081310 — – Click Here For Today’s Schedule 
Deadlift
Warmup:  3 reps @40/50/60/75% 1RM
Work:  2 sets of 3 reps @85% 1RM, 1 set of Max Reps @85%
–Rest–
5 Rounds For Time:
5 Push Jerks (185/115)
10 Burpees

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Deadlift followed by 3 work sets at 85% 1RM.  Note that the third work set is for Max Reps at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.   

For the Metcon, use a Jerk load of 60% 1RM to ensure proper movement execution and to maximize power output and intensity.  

OPEN GYM tonight from 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 5 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Think you’re too hurt to CrossFit?  Kelly Starrett tells you why you may be WRONG!!
[youtube]http://www.youtube.com/watch?v=LESEeNl–Lo[/youtube]

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