1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Thank You to Charles Shipman

June 22, 2015

CrossFit Oakdale had a great Saturday weightlifting seminar with Charles Shipman.  Some highlights

Chance snatched 260.  That’s a CFO record and a great lift.

We had about 20 PRs throughout the day.

We learned you can’t forward jump with your with your fingers under toes.  Trust me.

Once again, no rx we were reminded – Position, especially Position 1, is king.  We drill the Positions every time we pick up a bar.  This will continue.  Forever.

Filthy 50 on Tuesday.  As we would say in the Army, stretch and drink water.

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Workout of the Day

Strength/Skill

Week 3 of 4

5 sets of 2 Hang Clean and 1 Jerk

Work up to 80% of 1RM and perform your 5 sets.

Cleans Pulls

3 sets of 3

92-95% of your 1RM Clean and Jerk.  You might need a calculator.

Conditioning

AMRAP 7

5 Deadlift 225/155

10 Alternating Pistols

If you can’t perform pistols, do a lunge with a KB in the front rack, 35/25.

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