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Components

November Challenge

Bench Press

DB push press

Metcon

November Challenge

Clean / Jerk complex

DB Bench Press

DB push press

Settings

Workout

Wed

Main WOD

November Challenge (Time)

2k row for time

A1: Bench Press (Clusters 3.3.3 x 3 Rest 15s / 3 min)

Bench Press

A2: DB push press (3 x 8/arm @ 31X1)

Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed

B: Metcon (AMRAP - Rounds)

Tabata
Burpees
TTB

Team training

A: November Challenge (Time)

2k row for time

B: Clean / Jerk complex

Every 2 min for 20 min
1 power clean
1 front squat
1 hang clean
1 power jerk
1 split jerk
Start at 50% max and build over sets by 5%+-

C: DB Bench Press (1 arm DB bench x 8/arm , 5 sets)

Super set with DB PP

D: DB push press (5 x 8 @ 31X1, heavier than last)

Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed

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

Whiteboard:

Wednesday, November 23, 2016

Male Clients

1

Aaron
Johnston

11:30 AM CrossFit

6:47

2

Zander
Veith

4:30 PM CrossFit

6:54

3

Brandon
Stone

11:30 AM CrossFit

7:06

Tough

4

Private

5:30 PM CrossFit

7:07

5

Jens
Deppe

4:30 PM CrossFit

7:19

5

Private

8:45 AM CrossFit

7:19

6

Todd
Findlay

4:30 PM CrossFit

7:20

7

Hugo
Cerda jr

4:30 PM CrossFit

7:26

8

John
Rogacki

11:30 AM CrossFit

7:29

9

Chad
Judy

5:30 PM CrossFit

7:31

10

Charles
Cummings

4:30 PM CrossFit

7:32

10

Chris
Pearcey

6:30 AM CrossFit

7:32

11

Carl
Hickerson

6:30 AM CrossFit

7:34

12

Scott
Boss

5: 30 AM CrossFit

7:37

13

Private

11:30 AM CrossFit

7:40

14

David
Fisher

5: 30 AM CrossFit

7:49

15

Paul
Schopp

5:30 PM CrossFit

8:02

16

Private

5: 30 AM CrossFit

8:04

17

Dave
Mosher

8:45 AM CrossFit

8:08

15 sec. faster

18

Jeff
Hough

11:30 AM CrossFit

8:11

19

Andy
Mount

6:30 AM CrossFit

8:12

20

Jeremy
Rigdon

4:30 PM CrossFit

8:16

20

Nolan
Fisk

4:30 PM CrossFit

8:16

21

Jonathan
Bermudez

8:45 AM CrossFit

8:24

45SEC FASTER

22

Alex
Matsuda

5: 30 AM CrossFit

8:26

23

Bill
Hoppe

8:45 AM CrossFit

8:30

24

Joe
McCoy

11:30 AM CrossFit

6:37

25

Jason
Martin

4:30 PM CrossFit

7:00

25

Rob
Cloutier

11:30 AM CrossFit

7:00

2k row

Female Clients

1

Emilee
Jennings

4:30 PM CrossFit

7:36

2

Christine
Ford

4:30 PM CrossFit

8:08

3

Kindra
Veith

11:30 AM CrossFit

8:16

4

Claire
Schnappenb ...

4:30 PM CrossFit

8:19

5

Kathy
Lohne

8:45 AM CrossFit

8:39

6

Katie
HIlgemann

5: 30 AM CrossFit

8:40

7

Casey
Pierson

4:30 PM CrossFit

8:41

7

Lindsay
Durfee

4:30 PM CrossFit

8:41

8

Rebekah
Brown

6:30 AM CrossFit

8:47

9

Colette
Matsuda

5: 30 AM CrossFit

8:49

10

Teresa
Morescalchi

5: 30 AM CrossFit

9:09

Cut27 Sec off

11

Su
Sparhawk

6:30 AM CrossFit

9:12

12

Jennifer
Larson

11:30 AM CrossFit

8:36

13

Shannon
Wiltz

8:45 AM CrossFit

9:37

14

Lisa
Romary

8:45 AM CrossFit

10:20