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Strength
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Jerk-Under
5 x 1 @ 40% 1RM
Think of this like a snatch drop. The bar will start in the front rack position. With your feet in your pulling position, you will drop into a split jerk without a dip and drive, locking the bar out overhead. Fast footwork is crucial. You’ll note the load is light. Don’t go too heavy or you won’t make it!
Jerk Drive + Jerk
5 x 1 @ 65-75% 1RM
Clean
5 x 3 @ 65-75% 1RM
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WOD
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The Flight Simulator
10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10
Double-unders
Today we revisit the flight simulator. The way this works is that each set must be done unbroken, and you must stop between sets. So, you do 10 DUs, then stop. Then you do 20 DUs. Then stop. Continue this until all reps are complete. If you’re on the set of 30 and you trip up at rep 29, then you start that set of 30 over.
For those who don’t have DUs, don’t worry! You will count your attempts. Consider this a skill day, with lots and lots of attempts. No singles will be allowed today, so come in planning to get some work on the double-under!
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/02/Photo-Jan-06-6-48-39-PM.jpg” link=”” alt=”Dave” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
That’s Dave. He’s really happy to be done with that WOD!
Over the last couple of weekends some of your friends were out there kicking ass.
First, at the Denver Indoor Rowing Championships, Jorge finished 2nd in the 2K with a 6:38.0 and Steve L finished 2nd with a 1:31.5 at the 500m! Solid work guys!
Then, over the weekend Steve and JoLynn L finished second at the Bumper Plate Date in Loveland. Way to go Loewenkamp clan! Steve, are your legs getting tired from standing on the podium so much?!?!
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/02/Photo-Feb-10-1-29-39-PM.jpg” link=”” alt=”Jorge” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Jorge rowing his way to second!
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/02/Photo-Feb-08-3-43-50-PM.jpg” link=”” alt=”Loewenkamps” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
The Loewenkamps on the podium (thanks for the pic Angie!).
