Calendar Wednesday January 3, 2018

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CFVChampionship

Workout of the Day

1. Three Position Snatch
2x1 @ 35%
2x1 @ 40%
2x1 @ 45%
2x1 @ 50%
2x1 @ 55%
2x1 @ 60%
2x1 @ 65%
2x1 @ 70%

2. Three Position Clean & Jerk
1 @ 35%
1 @ 40%
1 @ 45%
1 @ 50%
1 @ 55%
1 @ 60%
1 @ 65%
1 @ 70%
(one 3 pos. clean + one jerk)

3. Back Squat
3 x 10 @ 75%

Allan hits a 285 lb. hang snatch at last year’s
CrossFit Fort Vancouver Championship.

This year, athletes will work through a similar ladder, but in the clean & jerk.  Masters ladder is Friday afternoon, Pairs go Saturday morning!

 

Today’s three-position snatches and cleans will consist of one rep from the high hang, one from above the knee, and a third from the floor.

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