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November 21 2016

20
Nov

November 21 2016

toestobar-reality

November 21

Note that we will be closed on Thanksgiving and Black Friday! Check the CrossFit Strongsville Community Core page for updates from coaches that may be hosting  free voluntary Open Gym hours. Respect their time if they offer it and be sure to help clean up!

STRENGTH
A) Every 1:30 for 9 mins: Power Clean+Hang Power Clean
3 Power Clean+Hang Power Cleans, pick load
B) Every 1:30 for 9 mins: Rope Climb
2 Rope Climbs
*These EMOMs should be performed separately. It is the coach’s discretion to either have you alternate or stay exclusively on one at a time during the 90 seconds.*

WOD
Complete as many rounds as possible in 12 mins of:
3 Front Squats, 155/105 lbs
6 Toes-to-bars
9 Push-ups
CRX: 155/105 lbs, T2B
FRX: 95/65 lbs, Hanging Knee Raises
Goal: 9 + rounds
Coaching: These small-rep triplets are one of my favorites for testing work capacity as you have to cycle quickly through reps. The Front Squat weight should be daunting, yet something you can hold onto for 3 reps. Focus on good core control for the Toes to Bars or Hanging Knee Raises, so be sure not to swing wildly. Keep that tight plank position on the push-ups, too!