Wednesday 13 November, 2013

By 11/12/2013 wod

Say hello to Sophia Grace Ciocchetti, the littlest Ciocchetti and daughter of the proud parents Jillian and Corey and the newest CrossFit Thornton baby.

Congratulations!

All Levels

BB Gymnastics

5 x 3 Hi-Hang Clean + 1 Jerk – Heavy – Rest :60 – :90 (Demo Video)

Conditioning

L) 7 minute AMRAP of:
3 Push-Press
2 Push Jerk
1 Split Jerk @ – 55-65% RPE
15 Burpee Box Jump

Weightlifting

BB Gymnastics

5 x 3 Hi-Hang Clean + 1 Jerk – Heavy – Rest :60 – :90

Strength and Accessories

1a) 4 x 3 Clean Pull standing on 25# Plates – Heavy – Rest :60
1b) 4 x 5 Split Press – Heavy – Rest :60
2a) 3 x ME Strict Pull-up
2b) 3 x ME TTB

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