12-4-13 – Deload Week – Day 3

12-3-13 – Deload Week – Day 2
December 2, 2013
12-5-13 – Deload Week – Day 4
December 4, 2013

12-4-13 – Deload Week – Day 3

THIS HAPPENED!  Way to go Colleen, best of luck in the Air Force and CFM will miss you!

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Skill: Rack Jerk (behind neck)

5 sets of 3 reps each – technique only, moderate weight

– Use a spotter for resets

 

WOD: 10 minutes continuous motion

6 Power snatch 115/75 (scale as necessary – moderate weight with very high speed)

20 Walking lunge steps

6 Toes to bar