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Components

DB Military Press

Half - Kneeling Curl ...

Strict Pull-ups

Banded Face Pulls

Back Squat

Metcon

Metcon

Settings

Workout

11/24/15

Warm-up

A: Coaches Choice

Competition Warm up

B:

a. GHD Sit Ups 1×15
b. GHD Sit Ups with 20/14lb medball 3×12
c. 3 rounds
21 Wallballs
7 Burpees to 12″ Target

Strength

C1: DB Military Press (5 x 8 10 Sec iso hold at top of last rep)

C2: Half - Kneeling Curl To Press (5 x 8 )

Extra Work

D1: Strict Pull-ups (4 x 8 (Change Grips Every Set))

No kipping allowed

D2: Banded Face Pulls (4 x 15 )

Competition Strength

E: Back Squat (Find New 5 RM)

Conditioning

F: Metcon (Time)

3 Rounds

15 KB Swings 53/35 (Unbroken)
15 Ring Dips
50 Double Unders (150 Singles)
200M Run

Competition Conditioning

G: Metcon (AMRAP - Rounds and Reps)

AMRAP 3 Minutes x 4

7 Front Squat 185/125lbs
7 Muscle Ups
Rest 2 minutes

Competition Extra Work

H: Metcon (No Measure)

Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, November 24, 2015

Leaderboard

Men's DB Military Press
No male leaders to show...

Women's DB Military Press
No female leaders to show...

Male Clients

1

George
Hernandez

6:30 PM CrossFit

5 x 8 @ 55 lbs

1

Alberto
Fabian

9:15 AM CrossFit

1 x 8 @ 55 lbs

1

Roberto
Diaz

9:15 AM CrossFit

1 x 8 @ 55 lbs

2

Michael
Gayle

4:30 PM CrossFit

4 x 8 @ 45 lbs

2

Christopher
Mink

5:15 AM CrossFit

2 x 8 @ 45 lbs

3

Willie
Ramos

5:30 PM CrossFit

4 x 8 @ 40 lbs

4

Justin
Stidham

4:30 PM CrossFit

5 x 8 @ 35 lbs

4

Gary
Bowker

4:30 PM CrossFit

4 x 8 @ 35 lbs

4

Jason
Bell

5:30 PM CrossFit

1 x 8 @ 35 lbs

4

Marco
Garza

9:15 AM CrossFit

1 x 8 @ 35 lbs

5

Jonathan
Zuniga

6:30 PM CrossFit

3 x 8 @ 30 lbs

5

Bryan
Steuer

4:30 PM CrossFit

1 x 8 @ 30 lbs

6

charles
lafkoff

9:15 AM CrossFit

5 x 8 @ 25 lbs

6

Don
Kennedy

9:15 AM CrossFit

5 x 8 @ 25 lbs

7

Anil
Hussain

5:30 PM CrossFit

5 x 8 @ 20 lbs

Female Clients

1

Brittany
Powell

6:30 PM CrossFit

5 x 8 @ 15 lbs

1

Christine
Spreen-Garcia

6:15 AM CrossFit

5 x 8 @ 15 lbs

1

Kat
Rummell

4:30 PM CrossFit

5 x 8 @ 15 lbs

1

Katie
Wright

9:15 AM CrossFit

5 x 8 @ 15 lbs

1

Larissa
Franco

6:30 PM CrossFit

5 x 8 @ 15 lbs

1

Leslie
Eldred

6:15 AM CrossFit

5 x 8 @ 15 lbs

1

Private

6:15 AM CrossFit

5 x 8 @ 15 lbs

1

Rosemary
Imbert

9:15 AM CrossFit

5 x 8 @ 15 lbs

2

Carly
Berkowitz

4:30 PM CrossFit

1 x 8 @ 10 lbs

3

Linda
Ramos

9:15 AM CrossFit

1 x 8 @ 0 lbs

band exercises - shoulder :(