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Wednesday, November 6th



Power Clean Technique

6 Sets of 2:

3-Pause Power Clean

Each pause lasts 2 seconds:

Pause #1 - Knee Level

Pause #2 - Jumping Position

Pause #3 - Receiving Position

*Start with an empty barbell and work up in weight.

*If any part of the movement isn’t smooth, clean, or too slow reduce weight and/or try again. Don’t continue until you’ve achieved a perfect rep.


3 Rounds:

15 Power Cleans 115/85, 20 Pushups

Directly into 2 Rounds:

21 Calorie Row

75 Double Unders



AMRAP in 20:00

10 DB Hang Power Cleans

40m Farmer Carry

10 Burpees

10 x 10m Sprints

20 Sit Ups


CrossFit For Sport (Teens)


4 Rounds:

25 Double Unders/40 Single Unders

9 Thrusters (Empty Barbell)

25 Double Unders/40 Single Unders

9 Calorie Row


Not for Time:

21 Bench Press

21 Strict Ring Rows

21 Ab Mat Sit Ups

15 Bench Press

15 Strict Ring Rows

15 Ab Mat Sit Ups

9 Bench Press

9 Strict Ring Rows

9 Ab Mat Sit Ups

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