Month: November 2017

Friday 12-1-17 Lift-Off

Who’s ready to lift? Tonight is the Start of the 2017 CrossFit Games Liftoff. What is the Lift-OFF? The Lift-Off consists of the following: Snatch. Clean and jerk. Work out. Two max-effort lifts and a test of GPP will make up CrossFit’s third annual weightlifting competition. This will be our scheduled programming for all scheduled …
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Wednesday 11-29-17

1. Buy In Power Clean + Push Jerk On the Minute x 10: 1 Power Clean + 1 Push Jerk 2. Metcon “Gwen” 15-12-9 Unbroken Clean and Jerks Athletes choice on loading.

Tuesday 11-28-17

1. Buy In For Quality: 15-12-9-6-3 Handstand Push-ups Toes to Bar 2. Metcon For Time: Row 2,000 Meters

Monday 11-27-17

1. Strength Back Squat 5 Reps @ 70% 5 Reps @ 73% 4 Reps @ 76% 4 Reps @ 79% 3 Reps @ 82% 3 Reps @ 82% 2. Metcon 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

Friday 11-17-17

1. Buy In Back Squat 5×3 2. Metcon “Leg Stand” 8 Rounds: :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest


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