Fight Gone Bad 5 — September 25th!
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help us raise money for the Wounded Warrior Project!
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WOD for Friday 091010 — – Click Here For Today’s Schedule
Clean & Jerk
Warmup: 3 reps @40/50/60/75% 1RM
Work: 5 sets of 1 rep @90% 1RM
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Deadlifts (40% 1RM)
Post Clean & Jerk Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 90% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. Cleans should be received in a full front squat. Jerks may be push, power, or split jerks.
For the Metcon, use common sense and good form for the deadlifts.
OPEN GYM tonight from 7-8pm! Make up a missed WOD or work on your lifts!
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE! — 8 spots left!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Need a reason to participate in or donate to Fight Gone Bad 5? Here’s a few….