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CrossFit Workout Wednesday August 15, 2012

20 minutes to find your 1 rep max Clean & Jerk

Warm up, start light doing 3 or 4 sets of 3 reps adding weight each time.  When you feel ready start, go ahead for that 1 rep max.  Rest as needed between sets, adding weight each time.

You can do a power clean, squat clean.  You can also choose between push jerk, split jerk (NO PRESS OR PUSH PRESS).  However, you must be consistent the entire workout.  That means is you start with a power clean and push jerk, that’s what you are doing the entire time.  There is no switching between power and squat/push and split.

You can look at the following numbers for references where to begin:
5RM power clean – 2/9/12, 5RM squat clean – 6/14/12, 5RM push jerk – 2/16/12, 5RM Split Jerk – 5/24/12

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