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13.03.19 Tuesday

18
Mar

13.03.19 Tuesday

Coaches Rant:
If you missed it there was a 13.2 video submission that was rejected by CFHQ…. they DNF’ed the athlete (causing him to be dropped from the open) and vetoed the affiliate’s ability to validate any more scores this season.

“In the Open, the Athlete is responsible for performing the workout as prescribed and meeting all movement standards.” – HQ

Warm-up series
– interval row 30s on 30s off 4 total int (keep each interval +/- 2m)
– 2 3 position clean pull + 2 front squat + 2 clean Sots press
– 2min (total) L hold or hollow hold
Rx:

Clean and jerk (full clean) heavy single; 80% of HS x 1 x 3
Deadlifts 5r x 3s Heavy but explosive

Rx+:
Pause hang Clean and Jerk (3 sec stall above knee)
Heavy single; 75% of HS x 5s

Rest exactly 15s btw
1a) Pendlay rows 4r x 3s
1b) Good mornings 8r x 3s

wod:
5 4 3 2 1
HSPU
1 2 3 4 5 (L+R=1)
BB Lunges 95/68
10 8 6 4 2
CTB Pull-ups