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Components
Deadlift
CrossFit Games Open 11.3
CrossFit Games Open 11.4
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Friday - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
8:45 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Main WOD
A-C: Deadlift (3 x 3 , add 10#+ )
Deadlift
Comp class will do deadlifts before A/B
A: CrossFit Games Open 11.3 (AMRAP - Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Scale to try and get 20+ reps if the Rx weight is too far out
B: CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Do 30 pull ups / 30 push ups to sub MU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 13, 2015
Male Clients
Female Clients
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