11/21/19

November 21, 2019

Nov 21

 

Crossfit

 

Strength:

 

Split Jerk- 7x1 Start @ 70%

 

Metcon:

 

For Time

 

30 Hang Power Cleans (115/75)

12 Push ups every time you drop the bar

Then

30 Push Press (115/75)

20 Air Squats every time you drop the bar

 

Weightlifting - Back Squat

 

Banded 1 ½ squats- 3x5

3x4 @ 85% Rest 3 min between sets

Single Leg Box Squats- 3x16 - 8 per leg

Straight Leg Deadlifts- 3x10

 

Crossfit Light:

 

20 min EMOM

 

Min 1: 14/12 cal Row

Min 2: 10 Push ups

Min 3: 10 Med Ball Sit ups

Min 4: 6 Shuttle Runs (20m)

Min 5: Rest

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WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna

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