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11.03.17

2
Nov

11.03.17

CrossFit Village Berwyn – CrossFit

Hey there folks, starting this week we have a couple new twists to the programming:

1) We are going to spend the next 8 weeks focusing more on the Olympic lifts, and less on strength. Get ready to hit a lot of complexes, hear the words “hit it with your thighs/hips”, and take on some new PRs!

2) Instead of listing a scaled weight, we are going to put goal and cap times on most workouts. The intent is to help people know what we are thinking for each workout, and let you all decide if maybe you went too light or too heavy.

Let us know if you have any questions!

Weightlifting

Clean and Jerk (3-2-2-1-1-1-1-1)

Take 20 minutes to build to a 1 RM (squat) clean and jerk

Metcon

Metcon (Time)

4 Rounds for time:

Complete for time

20 Bent-over barbell rows

20 Deadlifts

Rx: 115/75#

Goal: Sub 8:00

Cap: 12:00

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