1600 SW 17th Ave
Ocala, FL 34471

2/8/2017

February 07, 2017

CrossFit Ocala – CrossFit

Strength
EMOM 8
1 Power Clean + 1 Squat Clean + 1 Jerk (Preferably split)
At 75-85% of 1RM C&J

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CFO warm up 2 (No Measure)

X2

200m run/row

10 Push Ups

10 ring rows

10 pass throughs

10 good mornings

30 sec squat hold

PCSCJ: Power Clean + Squat Clean + Jerk (EMOM 8)

GPP: Metcon (AMRAP – Reps)

Double Tabata

32 Rounds/16 minutes of 20 sec on 10 sec off

8 Rounds of each

1) KB Swings 53/35

2) Abmat Sit Ups

3) 50ft sprints

4)Goblet Squats 53/35

COMP: Metcon (AMRAP – Reps)

Double Tabata

32 Rounds/16 minutes of 20 sec on 10 sec off

8 Rounds of each

1) KB Swings 70/53

2) Weighted Abmat Sit Ups 15#/10#

3) 50ft sprints

4) Goblet Squats 70/53

Cool Down

25 ft walking samson lunge

30 sec pigeon stretch

30 sec elbow to heel

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