Wednesday, 11.22.2017
CrossFit Class: 5:30am, 9:00am,
Open Gym: 8:00-9:00pm
NO CLASS IN THE AFTERNOON
NO CLASS THURSDAY
OPEN GYM FRIDAY 4:00pm-6:00pm
Warm up:
3 rounds
-5 Good Mornings
-5 Hang Hi Pull
-5 Hang Power Snatch
-5 Overhead Squat
Mobility:
Overhead
Hips
Ankles
Strength:
Snatch
-3×3 @ 70%
-2×2 @ 75%
-2×1 @ 80%
WOD:
1000m Row
-20 Handstand Push up
-20 Box Jump
-20 Pistols
-20 Burpee
Accessory:
Back Extensions
-3×10
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