Thursday, 11.20.14

How did D2 of the squat cycle go? That extra rep left a few seein stars πŸ™‚ know that if you put in the work, feed your body the right way, and recover properly, this AND CrossFit will work for you!
Let’s see where we are in 5 1/2 weeks!

Dress warm for the WOD! (Anyone want to purchase a hoodie?? I have 8 left!)

Strength
Power Clean: 5×2 starting at 75%
Adv: Power Clean + Front Squat 5×2+1 starting at 75%

WOD
20min AMRAP
With a partner…
*200m run(outside)
10 KB (53/35)
10 Situps
10 Wallballs (20/14)
–Continue with where partner left off after run

Advanced:
20min cap
21-15-9
HSPU (strict as long as possible)
Front Squat 155/115
Bar facing burpees

TEC WOD
3x1000m repeats 4 min rest between efforts – 2 Full Blvd loops

Bonus Work
3×10 Box Dips – 3×30 sec 2pt stance holds – 3×10 Russian Twists

Happy Friday Eve!

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