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WOD Blog
 | Tue, Jan 28 2020 |  |
 | 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 |
| Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (34 days ago) |
Tuesday Jan 28 2020 Rack City(Time) Tuesday January 28 2020 Clean and Jerk Complex On the 1:30 x 7 Sets: 1 Power Clean 1 Front Squat 1 Push Jerk 1 Squat Clean Thruster (Cluster) Set 1: 50% of 1RM Clean and Jerk Set 2: 55% of 1RM Clean and Jerk Set 3: 60% of 1RM Clean and Jerk Set 4: 65% of 1RM Clean and Jerk Sets 5-7: 70% of 1RM Clean and Jerk • You can drop the bar following the Push Jerk before completing the final rep, which is a Squat Clean Thruster (Cluster) • On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead WOD: 'Rack City' For Time: 10 Power Cleans 135/95 RX+ 155/105 55+ (95/65) 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats • Make sure to stand to full extension at the top of the air squats, with shoulders - hips - knees - and ankles all in one straight line Cashout: CFM Weekly Fitness Challenge |
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