Call: Ben: 626 224-8717 or Marc: 626 733-2799

Monday November 4th

Strength:

Hang Clean and Jerk

5×2

Drop in Between reps, Increase weight each set, resting 60 seconds

WOD:

3 Rounds for Time:

10 Power Cleans 135/95 LBS

5 Thrusters

20 Burpees

Mobility:

IT Band Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a 2 rep max effort Hang Snatch, without dropping between reps

2.  5×3 Snatch Deadlift, heavier than last week, perfect eccentric motion

3.  Scale metcon up to 155/105 LBS

2 Comments
  1. Ronnie Reply
    5:00am Mary- 10:52 Rx Jacob G.- 11:20 (115) Daniel V.- 8:36 (95) Gina- 14:00 (55) Mike H.- 15:34 (WB) Greg- 17:40 (75) Joanne- 12:16 (65) Ruby- 11:06 Rx 70 7:00am Jeff- 11:38 (95) Henry- 10:18 (115) Payal- 12:15 (63) Mona- 15:36 (53) Lauren- 12:26 (85) 70 Victoria- 14:38 (50) Ben- RB 9:00am Mike A.- 13:46 Rx Amanda A.- 15:46 Rx Mike L.- 25:07 Rx Adrian- 14:06 (115) Troy- 14:13 (95 thrusters) Sara- 11:32 RxRB 110 Kathleen- 9:25 RxRB 120 Josh K.- 7:56 RxRB 205 Lisa D.- 12:21 (55) 11:30am Daniel N.- 13:01 (95) Rachelle- 12:54 (45) Mario M.- 13:24 (95) Ruben- 12:43 (115) Hugo- 12:43 (115) Rob- 11:52 (95/rom) Ryan Y.- 9:26 Rx Jillian- 10:21 Rx 110 Flexi- 11:18 RxRB Steve M.- 8:47 Rx Ashley P.- 11:43 Rx
  2. Matt Reply
    3:30pm Tiffany-9:45 (75) Gary-17:59 (95) Ashley Fa-11:34 (53) Nasser-16:41 (95) Chris R-11:20 (115) 5:00pm Andrea-14:02 (75) Katherine-12:28 Rx 95 Raminda-13:16 RxRB 175 Eric G-9:31 RxRB 195 Kevin-14:22 RxRB 145 Kyle B-7:38 RxRB 155 6:00pm Amanda D-MOD+10min Airdyne Katy-14:42 (55) Megan T-12:33 (65) Joe-15:43 Rx Bill-15:13 (115) Tony-9:48 Rx Stephan-7:16 (95) 125 Kristine-12:00 Rx 65 Brilliant-9:27 RxRB 155 Brittney-11:28 (68) 75 MOB-12:01 RxRB 175 Nora-11:10 (75) 7:00pm Carmen-13:44 (65) Jr-10:08 (65) Ashley Fe-12:10 Rx Xochitl-13:36 (58) Sarah B-12:48 (35) Sean-10:59 RxRB Mariam-12:09 (mommaburpees) Adrian-30/30 Rower Joanna-14:09 (53) Mike C-14:30 (135)

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