7/23/2016

By on July 22, 2016. Posted in .

Announcements

Upcoming LOCAL Crossfit Competitions
8/6 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/24 – CF Sunday Brunch @ Bonefish 11:30am.

CrossFit Ocala – CrossFit

Squat Clean & Split Jerk Fundamentals

View Public Whiteboard

Warm-up (No Measure)

2x

200m Run

10 jumping air squats

10 kettlebell swings

10 push ups

30 sec elbow to heel

PC: EMOM 10 – Squat Clean + Split Jerk (1 complex per minute)

Take 65-75% of 1RM OR moderate weight. Should not fail any sets.

GPP: Metcon (Time)

21-15-9

Clean 95/65

Ring Push Ups

COMP: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

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