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Thursday 140424

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This is RJ. He's been doing fitness and CrossFit on his own for a long time but just started at Sanctify. He's got good raw horsepower and is eager to refine his movement and push his performance to the next level. Great to have you RJ and welcome to the community!


You probably saw the announcement we made on Facebook yesterday, but the 2nd Annual Run For Jenny is coming up on May 18. Several of you will remember Jenny and the awesome part of our community that she was and the joy that she was to be around. If you'd like to donate and/or participate in the run follow the link provided. It'd be awesome to support a great cause, Girls on the Run of Dane County, and pay tribute to such a special person. Contact us if you've got more questions.


101 & 201

A. Clean & jerk, 15 minutes to build to a 1RM

Notes: Do not add weight until the 15 minutes begins. I hate to beat a dead horse, but keep the floor clear and NO TEN-ICIDE.

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"Diane"

For time:
21-15-9
Deadlift, 225/155
HSPU

Notes: 12 minute cut-off. Standard for the HSPU will be hands and head on a black foam mat. Anything other than this will be considered scaling. If you're debating on whether or not to do this as prescribed because you know it's near your limits, I encourage you to do it as prescribed and do the best you can, even if you don't finish. Now, if you can't do full ROM HSPU's then certainly you can put an abmat or the like under your head for the sake of practicing and training. If you're going for the record board, be sure to let your coach know ahead of time so they can keep an extra close eye on you.

Post results to Facebook and Google spreadsheet.


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