13 thoughts on “monday 11.16.15

  1. crossfitadmin Post author

    LAB:
    _________
    for wod: use two KBS for lunge/ if you take class only use one bc we don’t have enough kbs
    ___________
    SNATCH
    Hit 6 singles at 85% of 1RM Snatch.
    Target 5kg increase / week if work sets are above 100kg.
    Target 2.5kg increase / week if work sets are below 100kg.
    MUST MAKE 5/6 ATTEMPTS SUCCESSFULLY TO INCREASE THE WEIGHT.
    ————–
    POWER CLEAN + 3 THRUSTERS
    4×1
    Start Week 1 at 65% of 1RM C&J.
    Target 5kg increase / week if work sets are above 110kg.
    Target 2.5kg increase / week if work sets are below 110kg.
    —————
    BACK SQUAT
    4×5
    Work to 72% of 1RM Back Squat.
    Target 10kg increase / week if work sets are above 180kg.
    Target 5kg increase /

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  2. Anna

    Snatch 110#
    BS 145#
    Thruster 95#
    WOD
    35 DB over head right hand- couldn’t use two, something felt weird in my back.
    20 dubs
    6 rounds + 10

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