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November 18 2016

17
Nov

November 18 2016

sam-leicht

November 18 2016

Happy Birthday Sam Leicht!

Saturday is our JDRF Fundraiser during the regular classes at 8:30, 9:30 and 11:30AM! Bring a friend, bring the family! We’re asking for cash or check donations, made payable to CrossFit Strongsville. 100% of the proceeds go to the local JDRF chapter in Independence!

STRENGTH
A) Every 1:30 for 9 mins: Power Snatch + Hang Power Snatch
3 Power Snatch + Hang Power Snatches, pick load
B) Every 1:30 for 9 mins: Turkish Get Up Alternating Arm
3 Turkish Get Up Alternating Arms, pick load
*These EMOMs should be done separately. The coach may have you perform them exclusively, or alternate for each 90 seconds.*

WOD
3 rounds for time of:
Run, 400 m
50 Wall Balls, 20/14 lbs, 10/9 ft
Plank Hold, 1 min
CRX: Run, 20/14 lbs to 10/9 ft
FRX: Run or Row (500m), Pick Weight to 10/9 ft
Time Cap: 20 Minutes
Coaching: We’re about to get some snow on the ground, so let’s make the most of our opportunity to get a good run in with the brisk late-fall Ohio air. When you make it back in, pick up the Wall Ball as quickly as possible and get them rolling. Use the plank to slow down your breathing, so you can pour the same effort into the next rounds.