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Reebok CrossFit Games Open 16.5 16.5 21-18-15-12-9-6-3: thrusters, 95/65# burpees-facing-bar
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Find a 1 rep max jerk from the racks. If you’re newer to split jerking, you might want to stay lighter to work on your form. For the metcon, you should choose a weight that you can do all 6 power cleans unbroken. If you’re looking to save something for 16.5 tomorrow, move at an 80% pace and treat this metcon as a way to stay loose. Strength 1RM Jerk Conditioning AMRAP in 10 minutes: 6 hang power cleans, 135/95# 8 toes-to-bar 10 wall balls, 20/14#
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CrossFit Thermal – CrossFit “Find a 1 rep max jerk from the racks. If you’re newer to split jerking, you might want to stay lighter to work on your form. For the metcon, you should choose a weight that you can do all 6 power cleans unbroken. If you’re looking to save something for 16.5 tomorrow, move at an 80% pace and treat this metcon as a way to stay loose. “ Split Jerk (1RM) Push Jerk (1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 10 minutes: 6 hang power cleans, 135/95# 8 toes-to-bar 10 wall balls, 20/14#
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In the beginning of class, find a 1RM clean (full squat, no power) In between attempts, work on your handstand progression – hold a handstand against a wall, practice kicking up, attempt freestanding handstands, etc. The metcon is death by thrusters. Once the clock starts, do 1 thruster the first minute, 2 thrusters the 2nd minute, etc. If you can go all 12 minutes, you are finished. If you cannot complete the required work (e.g. you can only do 6 thrusters when you should have completed 8) then you will do X burpees EMOM for the remainder of 12 minutes. E.g. using the example of failing at the “8” round, you would have successfully completed 7 thrusters in the previous round, so now you will do 7 burpees EMOM for the remainder of the time. Everyone finishes at 12:00 minutes whether they’re doing thrusters or burpees. Strength Alternating: A.) Clean,...
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AMRAP in 20 minutes: run 400m 20 OHS, 95/65# 20 box jumps, 24/20″ 20 push presses, 95/65# then, in exactly 7 minutes establish 2RM should to overhead
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