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Running From Jackie

21
Aug

Running From Jackie

Our next Nutrition Q&A with Dr. Peters is NEXT SATURDAY from 12-2pm!

It’s FREE for all CFD athletes!  Register here

WOD for Wednesday 082212 Click Here For Today’s Schedule
Snatch Pulls
5 sets of 2 reps at 100% 1RM
Snatch
8-10 reps at 80% 1RM
–Rest–
Run 800m
50 Thrusters (45/33)
30 Pullups

Post Snatch Loads and Workout Time to Comments
For the strength segment, first perform 5 sets of double rep Snatch pulls from the floor.  These should be heavy…like your 1RM clean.  You are only pulling the bar off the floor with your hips, not your arms, and do not need to pull under the bar.  Once you’ve completed these sets, lower the load to 80% 1RM and perform 8-10 reps of a full Snatch.  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 twist on the CF Benchmark WOD “Jackie”.  In place of the 1000m row, we’ll run 800m.  You must do all 50 Thrusters before moving on to the pullups.  Don’t drop any empty bars!

Thruster Tips from Jason Khalipa
[youtube]https://www.youtube.com/watch?v=sWdo3dxgROI[/youtube]

Anyone interested in a free Turkish Get Up class this Saturday at 10am? 

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