Public Whiteboard

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Components

High-Hang Clean

Double-Unders

Elizabeth

07Nov2014

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: Floor Sweep, Glute & Hamstring Tack/Floss

Strength & Skill

High-Hang Clean (5-5-5-5)

High-Hang Clean

Double-Unders (Skill Work)

Double-Unders

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

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

Whiteboard:

Friday, November 07, 2014

Clients:

Clients

Garrett
Eskelsen

6:00 AM CrossFit

1 x 5 @ 205 lbs

Paul
Collum

6:00 AM CrossFit

1 x 5 @ 155 lbs

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 115 lbs

James
King

6:00 AM CrossFit

4 x 5 @ 85 lbs