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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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  • Hyrox Training Hub
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November 13, 2012 By CFSI Leave a Comment

TUESDAY 11/13

CROSSFIT

1.  Power Clean and Jerk
3-2-2-1-1-1
increasing weight
2.  Back Squat
2-2
Same weight for each set – heavy weight around 90% of 1RM
WOD
15-12-9-6-3:
Squat clean and jerk (95/63)
Burpee
Toe to Bar
Note: A squat clean and jerk is a full squat clean then jerk.
           If you cannot squat clean, then do a power clean then a thruster

Filed Under: November 2012

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