The workout for 5/3/16 is...                                       

  • By Leslie Friedman
  • 03 May, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 5/3 is...

Thursday Yoga Reminder: There is NO yoga this Thursday, 5/5, and Thursday night yoga starting on 5/12 will move to 5:45pm - 6:30pm. You must sign up 24 hours in advance through www.crossfitdeco.com/schedule


EMOM 5: 1 Squat Clean + 1 Hang Squat Clean + 1 Split Jerk. All sets at 77-80% 1RM Clean
Rest 1 min then
EMOM 5: 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk. Same weight as above
(This is a repeat from last week - try to go 5-10# heavier this time.

8 minute AMRAP
4 Power Cleans @ 70%
10 Push Ups
15 Air Squats
-- rest 2 minutes --
4 minute AMRAP
2 HANG Power Cleans @ 70%
5 Push Ups
10 Air Squats

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