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10/31/2018

South Slope CrossFit – CrossFit

Weightlifting

Split Jerk 1 Rep Max (3-3-2-2-1-1-1)

18 Minute Clock to Find Split Jerk 1RM

Reps: 3-3-2-2-1-1-1

Goal= Start @ 60% x3 with paused dip, ascending without pause to 70, 75%, 80%, and then to the heaviest single possible.
**Do not end on a miss. Reduce to 70% x 2 if final rep is a miss**

Strength B

Alternating Every 1:30 x 12 Rounds (6 Sets Each)

A: Push Press x 5 Reps

Goal= 50% of today’s heaviest Split Jerk

B: Max Consistent Rope Climbs

Goal= 3 Sets with Clamp, 3 Sets without for Maximum Total Reps

***Work time NTE :45***

Push Press (5-5-5-5-5-5)

Record weight used in sets of 5 for push press.

Goal= 50% of today’s heaviest Split Jerk

Rope Climbs (Varied)

Record total Rope Climb reps accumulated.

Note in comments if/how many legless were performed.

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