Skill: Bar MU and Push Jerk
—————
ADVANCED
A.
Weighted Pull Up:
5 Sets of 3 Reps @90% of 22/01/16
B.
From CF Main Site of 02/02/16
For Time:
9 Bar MU
21 Push Jerk @50/35 kg
7 Bar MU
15 Push Jerk @50/35 kg
5 Bar MU
9 Push Jerk @50/35 kg
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INTERMEDIATE
A.
Weighted Pull Up:
5 Sets of 3 Reps @90% of 22/01/16
B.
From CF Main Site of 02/02/16
For Time:
9 Strict Chest to Bar
21 Push Jerk @42,5/30 kg
7 Strict Chest to Bar
15 Push Jerk @42,5/30 kg
5 Strict Chest to Bar
9 Push Jerk @42,5/30 kg
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BEGINNER
A.
Weighted Pull Up:
5 Sets of 3 Reps @90% of 22/01/16
B.
From CF Main Site of 02/02/16
For Time:
9 Ring Row
9 Jumping Bar Dip
15 Push Jerk @by feel
7 Ring Row
7 Jumping Bar Dip
12 Push Jerk @by feel
5 Ring Row
5 Jumping Bar Dip
9 Push Jerk @by feel
—————
Time Cap: 10′

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