Sunday December 1, 2019

Sunday December 1, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 DB Bench Press

10 DB Suitcase DL

40-70 Sec. Nose to Wall Hold

*3 ROunds, NFT

Strength

Cluster (HS – Drop to 70% for 10 Singles)

Build to a heavy single, then drop to 70% and do ten singles.

Weightlifting

Snatch Grip Deadlift (3@70%, 3@80%, 2@90%, 3×1@100-103%)

Build for 3 singles.

Percent based off Snatch max.

Leave a comment