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Components

Max Height Box Jump

Metcon

Metcon

Metcon

Settings

Workout

Wednesday, November 10th 2021

A. General
1 round
60sec Row/Bike/Ski
10 broad jumps
10 Good mornings

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY

C. Specific
2 sets @30-50%
3 Tall box jumps
3 Tempo clean pull
3 Hang muscle clean
3 Tall power cleans
3 Tempo Power cleans
*Do this all before the box jump

Plyometry

A: Max Height Box Jump (Distance)

Max Height Box Jump

Max Height Box Jump

Score: Max Height in Inches
TC: 10mins

Scaling options
Beginner
Every 30 sec x 10 sets:
1 box jump @high

Intermediate & COMP
As written

Metcon

B1: Metcon (Weight)

CP Battery Test

8 min to find a max power clean for today

Rest 2 mins

B2: Metcon (AMRAP - Reps)

8 min AMRAP
Power cleans @ 90% of today’s max

Score:
1. Weight on the max
2. Reps @90%
TC: 18mins

Scaling options
Beginner & Intermediate & COMP
As written

Extra Accessory

Metcon (Weight)

Good morning from pins
3 x 12reps
Rest 60-90 seconds between sets

Goal: Post chain mass hypertrophy

Every rep must start with a dead start and finish with a controlled eccentric

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

Whiteboard:

Wednesday, November 10, 2021

Male Clients

1

Stephen
Ford

5:30 AM CrossFit

1.17 meters

2

Jean-Paul
Mitterhofer

5:30 PM CrossFit

1.12 meters

3

Evin
van Doesburg

4:30 PM CrossFit

1.07 meters

4

Damián
Chiandussi

5:30 AM CrossFit

0.91 meters

5

Private

4:30 PM CrossFit

0.76 meters

Female Clients

1

Jennifer
Pham

6:30 PM CrossFit

33 meters

2

Carolyn
Cruise

4:30 PM CrossFit

1.09 meters

3

Abigail
Jara

6:30 AM CrossFit

0.76 meters

4

Kalpana
Subbarao

12:00 PM CrossFit

0.53 meters

5

Yeslyn
Casasola

12:00 PM CrossFit

34 meters

6

Rosanna
Popa

5:30 PM CrossFit

0.61 meters

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