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11.14.18

13
Nov

11.14.18

Announcements

Nov Gym Schedule:
11/22- Thanksgiving Day we are closed but there is a Turkey 5k in Cleveland for those wanting to get some training in.

11/23- Black Friday we will be closed.

11/24- We will have class as normal.

11/25- Sunday Funday at 11 am.

CrossFit Live Loud – CrossFit

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Warm-up

6 min amrap:

20 DU

8 Med ball cleans

2 rope lowers

Weightlifting

20 mins:

Spend time reviewing the movement and having the class move with a pvc pipe prior to starting:

Below the knee hang squat cleans

rx or rx +

5×2 70-80% rest 1 min between sets

Bootcamp will work on hang cleans with the bar or pvc pipe

Skill

5 mins reviewing the rope.

Metcon

Metcon (No Measure)

12 min EMOM

Odd- 8 Power Cleans

Even- 2 Rope climbs

-rest 4 mins-

12 min EMOM

Odd- 12/10 cal bike or row

Even- 12 burpee over the bar

Rx+: (155/105) (20 ft)

Rx: (95/65) (15 ft)

BC: Med ball cleans, 4 rope lowers, 6 normal burpees