Monday 11.20.17 CrossFit

RowVember starts Wed. 11.8.17
Weekly Ca$h prizes & chance to win new concept2 rower!
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Squat Clean (Clusters 1.1 (10s) Every 90sec 10×2)
Adv: Build to 85-90% of 1RM.
– Beginners: Work technique for sets of 5
Intent: Spend the entire session focusing on technique adding weight if technique permits. Squats cleans are done as clusters today where you complete 1 rep, drop, take a step back and then reset up.


45 Deadlifts (155,105)
30 Hang Power Cleans (155,105)
15 Squat Cleans (155,105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Beginner: Ask Coach

Intent: This workout is challenging today for both your grip and lungs. Use a challenging weight! Squat cleans will likely be completed as singles.

$ Out

1a) Single Leg RDL: 3 x 6ea
1b) Deadbug + Reverse Crunch: 3 x 10