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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Squat Clean and Split Jerk (1 x 3 )

5 Working sets to get to a heavy three.

Do not need to be touch and go

WOD – FBCF

Metcon (Time)

Rx+

15 Squat Cleans (115/75 lb.)

15 Push Jerks

15 Power Cleans

15 Clean & Jerks

Rx

15 Squat Cleans (95/65 lb.)

15 Push Jerks

15 Power Cleans

15 Clean & Jerks

Fitness

15 Squat Cleans

15 Push Jerks

15 Power Cleans

15 Clean & Jerks

WOD – Home Gym

Metcon (Weight)

5 DB Squat Cleans

5 DB Jerks

5 DB Squat Clean & Jerks

Rest

5-7 sets

* Use heaviest DBs possible

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