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Thursday 10/27 WoD

26
Oct

Thursday 10/27 WoD

STRENGTH/SKILL:
Behind-The-Neck Jerk 3RM, then 90%x3x2
(TIMECAP: 18:00)

CONDITIONING:
CrossFit Games Regionals Event 16.7

For Time:
21-15-9 Thruster, 95#/65#
Alternate With
3-2-1 Legless Rope Climb, 15′ Ascent
(REGIONAL TIMECAP: 6:00, CLASS TIMECAP: 10:00, TARGET INTENSITY: 9.5)

SCALING GUIDE
Thruster: Scale load for unbroken reps
Rope Climb:
MOD1: Partial legless rope climb (climb to a determined height, or as high as possible, without legs, then lock in and finish the climb with legs.)
MOD2: Rope climb with legs
MOD3: Partial rope climb with legs
MOD4: Laying to Stand Pulls

EXTRA WORK:
No Foot Movement Snatch 3-3-3, 3×3

Notes
Build over the first three sets. The weight used on the third set should be repeated for the remaining three sets. Athlete should use a weight which is challenging but manageable with good mechanics.
The athlete starts with their feet in the receiving position, but WITH the hook grip. The athlete may rise onto the toes at the top of the pull, but the feet should not move in or out as they transition underneat the barbell. The purpose of this exercise is to teach the athlete to transition smoothly under the barbell.

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