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“Karen”

FRIDAY, NOVEMBER 9TH, 2018

Happy Birthday KERI V!

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WOD
METCON

“Karen”
To quote Coach Glassman: “Simple and elegant, “Karen”, has the effect of three girls.”

For time:
150x wall ball

Cap 15′
comp to 4/3/18


SWOD

Box Squat 5×5 climbing (Good box squat demo with Dave Tate)
alt ea set with 4x high BJ (36/30 or AHAP)

 


RX+
SKILL/STRENGTH

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting
Alt OTM x 12 (6 Rds):
Odd: 1 Front Squat
Even: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

METCON

Conditioning
3 Rounds:
3 Minute BikeCalories
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds


NEWS & UPDATES

MOBILITY MOVE of the MONTH

Each Month we’ll be featuring a mobility move that will help you in many aspects of your Crossfitting! These are all brought to us by our resident Yoga instructor, Tiffany W. of Wimtastic Wellness.

This month we focus on the wrists! From poor desk ergonomics at work to catching cleans and snatches, our wrists get hammered and often neglected. This incredibly complex joint needs some love, watch the video and give your wrists what they deserve.

Add it to your daily warm-up, instead of just talking while sitting on foam rollers. 😂

yesterday's results

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