Monday 11.20.2017

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Congratulations to Nate for competing in his first competition yesterday at CrossFit Exclamation! He crushed it and we’re so proud of him. The first of many!

Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Power Snatch
10 x Overhead Squat (PVC Wall)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5 (80-85%)

Notes: Today’s percentages will be based off the 5-rep back squat athletes achieved last Monday 11.13.2017.

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“Holy Shoulders”
Complete for time
1-2-3-4-5-6-7-8-9-10 x Power Snatch (95/65)
10-9-8-7-6-5-4-3-2-1 x Overhead Squat (95/65)

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