CrossFit Tri-County


Wednesday, August 8

There is a lot of technique behind the clean, so we will be hammering this in!

Push/Split Jerk from the rack 3-3-3-3-3

“The Chief”
5 Rounds of:
3 Power Cleans (135, 95)
6 Pushups
9 Air Squats
Rest 1 Minute between each 3 minute set

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At the end of each class, please ensure that you put away your equipment!

Recipe of the Day

Nutty Paleo Meatloaf

1 lbs ground beef
5 cloves of minced garlic
1 small finely chopped green pepper
1 tsp finely chopped basil
1 tsp finely chopped rosemary
1 tsp finely chopped thyme
½ cup of ground almonds, pecans and or walnuts (mixed together) ground black pepper (to taste)
2 eggs

– Combine all ingredients in large bowl. Make sure combined evenly.
– Refrigerate mixture for 30-1hour.
– Grease loaf pan with olive oil and put beef combination in greased loaf pan.
– Bake for approximately 75 minutes.

Find this recipe and more by clicking here.

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