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Barbell 3/9/17

8
Mar

Barbell 3/9/17

Midcoast CrossFit – Midcoast Barbell

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Weightlifting

Back Rack Lunge (8-8-8-8-8)

4 reps each leg, alternating.

Behind The Neck Jerk (2-2-2-2-2)

Stay lighter to moderate, using as a warm up for the clean and jerks.

Clean Progressions Warm Up-Oly (1-1-1)

-Power position to power clean

-Mid Knee to power clean

-Floor to power clean

-Floor to power clean plus front squat

-Full clean
Go through this sequence 3 times at light weight.

Clean and Jerk Complex (OLY) (1-1-1-1-1)

1 Squat Clean and 2 Jerks
Build in weight as you go.

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