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Week of November 24-29, 2014

11/23/2014

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Monday

Back Squat (see training cycle below)

 

21-15-9 Reps for Time:
Toes to Bar
Snatches 115/75#

 

 

Tuesday

Shoulder to Overhead (see training cycle below)

 

"Fran"
21-15-9 Reps for Time:
Thrusters 95/65#
Pull Ups
 

 

Wednesday~AM Classes ONLY!

Bench Press (see training cycle below)
*No AMRAP on bench cycle.  Save it for the WOD.

 

For Time:
400 Meter Run
50-Pull Ups
400 Meter Run
50-Push Ups
400 Meter Run
50-Sit Ups
400 Meter Run
50-Squats
 

 

Thursday~Closed

Happy Thanksgiving!


 

Friday

8am Team WOD!
 

 

Strength Percentages for the week:

After a progressive warm up complete

5 x 65%

5 x 75%

Rep Test x 85%

AMRAP x 65%

 

*using 92% of your 1RM as the training max

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  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire