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.
    .

    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.