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img_9453“For over a thousand years Roman conquerors returning from the wars enjoyed the honor of triumph, a tumultuous parade. In the procession came trumpeteers, musicians and strange animals from conquered territories, together with carts laden with treasure and captured armaments. The conquerors rode in a triumphal chariot, the dazed prisoners walking in chains before him. Sometimes his children robed in white stood with him in the chariot or rode the trace horses. A slave stood behind the conqueror holding a golden crown and whispering in his ear a warning: that all glory is fleeting.”–General George Patton


Warm-up Drills
I. Speed Rope
II. Coach’s Choice
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 2-3 reps each, approaching 75% of 1RM before working sets begin) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Proper technique being paramount ensure there is a solid run towards a previously established 90% (of a 1RM) as preparation for some max effort work and leaderboard battles in the very near future remains imminent.

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3 Rounds for time
500m Row
100ft x KB Overhead Walking Lunge (32/24kg)
50 x Double Unders

Notes: The KB Overhead Walking Lunges are with one arm at a time, with left and right sides being responsible for 50ft of travel per round. Use appropriately challenging weights today for the Overhead Walking Lunges. On a different note, feel free to click the name of the WOD for a link to an interesting article that applies to all CrossFitters from every age division.

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Skill Development
I. Mobility with a torso and thoracic emphasis.
II. While maintaining a sustainable pace that facilitates thinking and working towards movement refinement; athletes will be encouraged to work towards that next level of work capacity and achievement regarding the Still Ring and Bar muscle-up (transitions).

Samy Daghir

5 thoughts on “10.20.2016”

  1. “Split Jerk 2’s”: 135# x 2 (PR! for 2 Reps)
    “Osteogenesis“ : 21:53
    (Goblet Lunges 20 kg) ; SUs x 3 with 0/10/20 DUs in the 3 Rounds, respectively.

  2. “Split Jerk 2’s”: 135# x 2 (PR! for 2 Reps)
    “Osteogenesis“ : 21:53
    (Goblet Lunges 20 kg) ; SUs x 3 with 0/10/20 DUs in the 3 Rounds, respectively.


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