Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Clean start position (weight distribution in feet)

15 minutes to reach a heavy Clean and Jerk

25 Close grip bench presses (135 lb./95 lb.) (must be unbroken on bench)
750m Row sprint
Rest 1 minute then complete 3 rounds of:
25 Kettlebell swings (53 lb./35 lb.)
5 Muscle ups

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Calling all veteran CrossFitters, Amy Baird


Two-time Olympian and 9-time National Champion Chad Vaughn was here last week, and he clean and jerked 150kg (330 lb.) twice. Study his technique and watch how he drives his body DOWN under both the clean and the jerk – he never pulls the bar up with his arms; instead, he drives his body DOWN.

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Thursday WOD, January 30, 2014