WOD – 11.17.14

Strength

Clean Work
Build by feel
Muscle clean 2-2-2-2
Then…
Clean pause 2 second below the knee
3-3-3

Metcon

11.17.14
For Time:
20 x Thrusters(95/65)
20 x Power clean + hang power clean =1
20 x Power Jerks
20 x Overhead squats
*EMOM(every minute on the minute) 4 x burpees
*20:00 time cap
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WOD – 11.04.14 – We Will See About This

Strength

A. Bench Press 5×5 *Heavier than last week
B. DB Row 5×8 * Build by feel
Superset- Perform a set of A, then immediately perform a set of B

Met Con

CrossFit Invitational Event 1
For Time:
45x Pull Ups
45x Thrusters (95/65)
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