© 2019 CrossFit Spartanburg

November 1, 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
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