Upcoming Events:
Thursday 11/4 – Mobility with RJ
Tuesday 11/10 – Non-Profit Tuesday @ Craft & Growler benefitting Barbells & Handlebars
Saturday 11/21 – Barbells & Handlebars (sign up to compete OR volunteer HERE)
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Monday 11/2
A) E2MOM x 10 min (5 sets)
1 Front squat @ 23X1 + 2 front squat
*start at 65% and work to something heavy
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Against a 4-minute running clock x 3 sets
– Row 500/400m
– 20 Wall Ball Shots
– Pull-ups for max reps in remaining time.
*R4M between sets
Tuesday 11/3
A) E2MOM x 6 min (3 sets)
– 3 power cleans
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E2MOM x 6 min (3 sets)
– 2 power cleans
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E2MOM x 8 min (4 sets)
– 1 power clean
B) For time (tester):
15, 12, 9 reps of…
– Power clean (135/95, 115/75, 95/65)
– Burpees
*Power cleans should be at a weight that is or near being UB.
C) 3 sets not for time:
– Good mornings x 8-10 reps @ 3011
– Rest 60 seconds
– Banded hamstring curls (green band) x 15-20 seconds
– Rest 60 seconds
Wednesday 11/4
A) Push Press
5, 3, 2, 1, 1, (1); R2-3M – Build to a new 1RM
B) 3 sets for max reps of:
– 60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press
– 60 Seconds of supinated strict pull-ups
R60S then immediately followed by…
3 sets for max reps of:
– 60 Seconds of ring dips
– 60 Seconds of bent over BB row (65/45)
*Compare to 10/6
C) 3 sets not for time:
– max accumulated L-sit (can use partner or high knee hold off box)
– R30S
– 15-20 reverse snow angel
– R60S
Thursday 11/5
A) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
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4 sets for max reps:
– 60 seconds of Russian KB swings (53/35)
– 60 seconds of DB push press (35/20)
– 60 seconds of goblet hold reverse lunges
– 60 seconds of rowing for calories
– 60 seconds rest
Friday 11/6
A) Deadlift
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 75%
Set 3 – 3-5 reps @ 80-82% (up from 10/14)
Rest 3 minutes between sets. Don’t let form get sloppy.
B1) Sled drag AHAP down and back
B2) 8 alternating TGUP (heavy but consistent)
B3) DU practice or 50-100 DUsx 3 sets total
Saturday 11/7
8am Masters CF
9am CrossFit
10am Level 2
11am Free Intro To CrossFit
