Wednesday October 1st, 2014

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“Clean Your Plate Challenge” starts today!  Be sure to take a look at your get s keep track of your points using the Google Doc that should have been sent to you via email.

Also the first “Team vs. Team” WOD will be held at CrossFit XLT in Chatham at 9am.  If you are participating in the challenge we encourage you to attend to earn your exercise points for that day!

Strength

6 x 2+1 Low Hang Clean + Jerk

  • 2 second pause just below the knee
  • Work to a heavy double (heavier than last week)

WOD

For time (15 minute cap):

  • 800m Run
  • 50 Toes-2-Bar (rx’d)/Plate sit-ups (scaled)
  • 30 Power Cleans (155#/103#, scale to 55-60% 1RM power clean)

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