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Good Luck to Regionals Competitors!

May 22, 2015

Good Luck to Nick, approved Jen and the rest of the NorCal CrossFit Team!! We are excited to watch you tear apart the competition.  AJ Zambruno is competing on the New Era Team out of Fresno, Annie Marshall is on the CrossFit FootHills Team out of SoCal, Buddy Hitchcock on the CSA Team. For the individuals – Nick Pappas out of CrossFit Sav-Up and Johnny Medina. 


Workout of the Day


5 working sets of 2 Position Clean (Low then High)

Take 10 minutes to get warm, then work the 5 heavy sets.  You may work the low position Below or Above the Knee.  The High Position is Mid Thigh.  We started this at 60% of 1RM.  Use that as a guiding point.

Back Squat

4 sets of 3

After the Cleans, quickly work up to a working set of 3, in 3-4 sets.  Again, starting point was 60% of 1RM.  Use that as a guide and add weight as needed.



5 Toes to Bar

10 Box Jumps 24/20

15 Kettlebell Swings 53/35

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