1600 SW 17th Ave
Ocala, FL 34471

9/22/2016

September 21, 2016

Announcements

9/10 – Still having 9am class – Grand Opening of Coach Devin’s new gym 10-1 ish
9/17 – In House Oly Seminar 9-12 – no 9am class! Spots still available!
10/15 – Friendly Fire Competition

CrossFit Ocala – CrossFit

Clean & Jerk Fundamentals
Clean & Jerk Warm Up/Primer
Then establish 1RM C&J

View Public Whiteboard

CFO Warm Up 1 (No Measure)

200m Row

Then x3

10 KB Swings

10 Jump squats

10 pass through

15 sec E-2-H

Clean & Jerk Primer/Warm Up

EMOM 3

1 clean pull @ 70%

EMOM 3

1 clean pull @ 80 %

EMOM 2

1 clean + 1 Push Jerk at 80%

EMOM 2

1 Clean + 1 split jerk @ 85%

EMOM 1

1 clean + 1 split Jerk at 90%

C&J: Clean and Jerk (Preferably Squat Clean & Split Jerk)

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