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Featured Video – From the Open to the regionals to the Games, the 2014 Reebok CrossFit Games season made history. See the following 90 min documentary (http://games.crossfit.com/video/2014-games)

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It is time for a deload before we start with The Open of the 2015 Reebok CrossFit Games… For those who will be partaking, I suggest you deload, for those who are not partaking it is most probably a good idea to, given the tough Workouts that we have been completing in the past few weeks.

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Remember unloading/deloading is essential for recovery and the ensuing physiological supercompensation, in layman’s terms “GAINS”.

If you have deloaded over the past few weeks for any given reason (i.e. like mising class/training because of work commitments), then ask the coaches for the more challenging version of the WOD.

The Open of the Reebok CrossFt Games starts this week! Remember to Register asap and for those who have a chance at qualifying or who want to assist with officiating, please complete the officiating course at:

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Trigger/Warm-up/Mobilise/Activate

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1a) Technique, bar drills & skill transfer ex’s for the clean and split jerk

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1b) Clean (squat) and Split Jerk

2-2-2 (70% of your 1 RM across)

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then…

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2) Complete the following, on 50 kg / 30 kg OR on 50% of your 1RM if your Clean and Jerk 1RM is <100kg / <60 kg), for time:

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10 Cleans (Squat)

10 Jerks (Split) (50 kg / 30 kg)

10 Power Cleans (50 kg / 30 kg)

10 Jerks (Push) 50 kg / 30 kg

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Mathew Fraser 2nd place finisher at the 2014 Reebok CrossFit Games. Catch him vs current 4x Reebok CrossFit Games Champion Rich Froning for the Opening of the Reebok CrossFit Games this Thursday the 26 February 2015.