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Wednesday 112515


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Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

* Complete 7 x 3 Split Jerk in 25 Minutes.

Split Jerk (7 x 3)

[Scaling Suggestions]:

[Scale 1]:

RX & Scale 1, start with the first set at 70-80% 1RM. Increase only if technique is sound. When technique breaks down, stop increasing and finish the sets at the weight you were most successful with. This is NOT a max out.

[Scale 2]:

Practice technique at light to moderately heavy weights.

After Party

A Split Decision (AMRAP – Rounds and Reps)

6 Minute AMRAP of:

18 Jumping Lunges (9/Side)

6 Wall Climbs

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