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WLC – June 15, 2017

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CrossFit Jersey City – Weightlifting Club

Week 6 of this Cycle!

Weightlifting

Back Squat (3×3)

We will start with a general warm-up and work a tempo back squat with a 3 second descent, 3 second hold, and 1 second ascent.

Warmup

50%x3

60% x 3

70%x3x3

Power Clean (E1.5MOM9)

Every 90s for 9 minutes, you will complete 2 Power Cleans with a 3 second pause in your power position.

Rounds 1-2: 60%

Rounds 3-4: 67.5%

Rounds 5-6: 75%