Search

NOVEMBER 2016

11/30/2016 20161201 THURSDAY OLY: CLEAN & JERK (WEEK 3) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY 2:00 X7 *ATHLETE CHOOSES LOAD(S) **WORK UP TO HEAVIEST LOAD POSSIBLE ***PULLS AND CLEAN PERFORMED FROM THE HANG POSITION METCON: 50 BENCH PRESS (95#/65#) M=1000M / F=850M ROW 50 POWER CLEANS (95#/65#) *15:00 TIME CAP **ATHLETES MUST USE 1 BAR Posted on 11/30/2016 at 10:14 PM | Permalink | Comments (0) 11/29/2016 20161130 WEDNESDAY SKILL: HANDSTAND PUSH UPS 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE METCON: 15:00 AMRAP 6 BURPEES 9 PULL UPS 12 SIT UPS Posted on 11/29/2016 at 10:17 PM | Permalink | Comments (0) 11/2

© 2019 CrossFit Spartanburg