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Monday January 21st

20
Jan

Monday January 21st

The Foundations Nutrition Challenge Starts Today. Be sure to enter you points in SugarWod if you are doing it. If you want to join in the fun, with 40 of your gym friends, here is the link to register.
https://bit.ly/2GQh2iV

Warm Up- Starting on the hour. The wod takes 30 minutes today and we want you to have time to get warmed up for clean and jerks after the strength.
1 Rounds of Plate Races
use a heavier weight than last week!

Strength-
2×10 empty bar front squats
2×7 at 50 percent of 1rm
2×7 at 70 percent
Two more sets of 7 as heavy as possible, if you fail your last rep of your last set that is ok.

Wod-

10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.

Post number of clean and jerks completed each round to comments.


Related:
CrossFit WOD 180721 Tips With Rory McKernan
Efficiency Tips: Barbell Cycling

Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 95 lb.
Women: 65 lb.




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