11.15.18 Thursday

November 15, 2018

 

 

Mob: FR Hams/Quads x2m + Band Arch & Rounds + Rotations x20e (What’s your favorite/go to healthy snack?)

 

2 rounds:

KB Clean + Press x5e

MB V-Up x10

Band GMs x15

 

Skill: Clean & Jerk Complex

1x5 PVC Oly W/U

1x5 BB Oly W/U

 

1 HSC + 1 SJ (W/U @ 50%, 60%. 70%)

 

4x1 HSC + 1 SJ @ 70-75% + 90/90 Hip Lift x5 breaths

 

WOD: CrossFit Open WOD 13.4

7m AMRAP (3/3..6/6..9/9..)

 

Clean & Jerk (135/95)

T2B  

 

Strength: 3 sets

SB Ham Curl/SB Banded Ham Curl x12-15

2 KB Bent Row x12-15

 

 

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