November 30, 2019
by Alex Etzen
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.
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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.