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WOD Blog
 | Wed, Oct 3 2018 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (29 days ago) |
Wednesday October 2018(Time) Wednesday October 3, 2018 OLY: This is the 4th and final week of this progression. Go a little heavier today but still put positioning first. JERK TECHNIQUE Jerk Drive 3 Sets of 3 Work up to 90% Jerk Balance 3 Sets of 3 Pausing Split Jerk 3 Sets of 2 start at 60% & work to 70% Two pauses here – in the dip (of the dip drive), and on the catch (in the split). WOD: “Gwen” 15-12-9 Unbroken Clean and Jerks RX (each set unbroken) • Pick your own weight (probably between 55-65% of 1 RM C&J) • This could be a good time to practice some “catch and go” power clean and jerks ACCESSORY WORK: Mid Line Conditioning: Not for Time: 21-18-15-12 cal on bike Or 16-13-10-8 on rower 12 wall ball situps after each round or 12 GHD |
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