January 9, 2017

CrossFit By The Sea – CrossFit

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Weightlifting

Power Clean

Take 10 Minutes to Warm Up to a Heavy Single.

Metcon

Metcon (Time)

For Time:

30 Box Jump (24/20)

5 Power Clean (155/105)

30 Box Jump

4 Power Clean (165/110)

30 Box Jump

3 Power Clean (185/123)

30 Box Jump

2 Power Clean (205/145)

30 Box Jump

1 Power Clean (225/155)

*Time Cap: 18 Minutes*

————————————

Rx+

Box Jump (30/24)

Power Clean – Double the Reps – Unbroken

Competition Side Work

Front Squat (5 x 5 @ 80%)

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