Posts by jccfowners

November 21 2017

Posted by on Nov 20, 2017 in WOD's | Comments Off

7X1 Snatch Complex (Hang above knee and floor) Work between 65-80% of 1 RM Snatch Then 800m Run 30 Box Jumps 30 HR Push ups 30 Situps 800m Run *20 minute CAP

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Monday November 20, 2017

Posted by on Nov 19, 2017 in WOD's | Comments Off

1 ME set @ 75% of 5 RM DL then 10 min AMRAP 20 Alt Front Rack Step Ups 10 PC 5 PP *Must use the same barbell for all three movements

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November 17, 2017

Posted by on Nov 16, 2017 in WOD's | Comments Off

5×1 Hang Clean (Just above knee and 1 from ground) Plus Jerk Then 6x 200 Meter Run Rest while partner runs  *Partners runs a 200, you run a 200 x 6

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November 16, 2017

Posted by on Nov 15, 2017 in WOD's | Comments Off

7Rounds alternating every 90Sec 7 Kipping pullups RX is C2B 7 Kipping HSPU RX is Strict Practice vs. MetCon Then 27-21-15 T2B Thrusters 45/35

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November 15, 2015

Posted by on Nov 14, 2017 in WOD's | Comments Off

7×1 Snatch Complex, (just above Knee and one from ground) Work between 65-80% Then 3 Round :40 sec work :20 rest –  Ring MU, WB 20/14, Cal Row, Rest (lowest rep count of one round is score)

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Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109