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October 20 2016

19
Oct

October 20 2016

crossfit-resting-pose

October 20 2016

The picture above totally demonstrates “CrossFit Resting Pose” and you will have to fight the urge to engage in it during the following WOD rounds.

Samples of the new CrossFit Strongsville Zip Up Hoodies and Sweats are due any day! Our last day for pre-order is NEXT Saturday, October 29th.

STRENGTH
Clean & Jerk:
3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 70%
*Try to focus on implementing the Squat Clean.*

WOD
5 rounds, each round for time, of:
10 Deadlifts, 135/95 lbs
15 Hang Power Cleans, 135/95 lbs
20 Chest-to-bar Pull-ups
Rest 3 mins between each round.
CRX: 135/95 lbs, C2B Pull Ups
FRX: 75/55 lbs, Regular Pull Ups or Assisted C2B
Goal: 3 Minutes per round, 27 to 30 total minutes with rests.
Coaching: Each round is fairly low in rep volume, so attack them each with good intensity. Rip through the Deadlifts with good form and hold onto the bar for the Hang Cleans as much as possible. As your grip begins to wear, chew up the C2B Pull-Ups in manageable sets that allow you to jump back on quickly. Maximize your rests with deep breaths in through your nose.