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Monday, November 18 2019

Posted by Mandee on November 17, 2019   |   15 Comments

 

 

12min Build Up to a Max Set of Unbroken:

Hang Power Clean to Shoulder to 0verhead 115/75 RX+ 155/105 MRX 95/65 *Bar can NOT rest on ground or shoulders or in crease of hips/legs! Bar can only rest locked out overhead or in Hang less than 3 sec.

“Walley’s World 3” by DB

16min AMRAP:

32 WallBall Shots   20/14 to 10/9′   MRX 20/10 to 9′

16 Pull-Ups   RX+ 16 Strict Pull-ups
8 Hang Power Clean & Shoulder to 0verhead 115/75 RX+155/105 MRX95/65

56 Double Unders

Core Development & Stretching

15 Glute Ham Raises
30 sec Butterfly Stretch x 2

15 GHD Sit-Ups
30sec Straddle Stretch X 2

30sec Chinese Splits Hold x 2

15 responses to “Monday, November 18 2019”

  1. Nathaniel says:

    Arlynn standing tall with the salute to the American Kettlebell swing. This guy has been driven and committed and with that he’s seen improvements across the board. He’s got a great work ethic and a slick sense of humor. Always glad to see him walk through that big garage door. Keep it up!

  2. Mandee says:

    Arlynn has been focused and ready since day one. He’s a hard working athlete who has made big gains in a short time. Keep crushing it, Arlynn! 😁

  3. Kathy S. says:

    Looking good Arlynn. Always glad to see you at the 6:15 class.

  4. Arlynn says:

    Thanks for your kind words. Great coaching helps a lot, along with the encouragement of your members. The whole program is great.
    Someday, I hope to be able to drop my CrossFit motto…”Someone has to be last.”
    Everyone kill it today.

  5. Bo says:

    Looking good Arlynn!

  6. Bradley says:

    Looking good Arlynn. This dude shows up and works hard. He is getting stronger and fitter everyday. Keep it up stud!

    A. 12 @ 155

    B. 3+92 Rx

  7. BP says:

    Arlynne founding member of the #PAC3Gang getting it done

    3 rounds RX

  8. Sam W says:

    30@115
    3+16 rx

  9. steve price says:

    A. 27 reps Rx @ 115

    B. 2 + 17 scaled

  10. Nathaniel says:

    A. 16 @155

    B. 3 + 40 rx @155

  11. CJ VK says:

    A. 21 @ 115
    B. 3+5 rx

  12. MH says:

    25 at 105
    4+13 RX @ 105

  13. Mandee says:

    17 @ 105
    4 + 5 rx

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