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Saturday, November 7 2020

Posted by Mandee on November 6, 2020   |   8 Comments

 

 

15min build up to 1 RM Power Clean & Push Jerk

“BlackJack” by DB

For Time & Unbroken:

21 Barbell Push-Ups   MRX Push-Ups
21 Power Cleans   95/65   RX+ 115/75   MRX 75/55

400m Run/Row or 1km Assault Bike

21 Toes to Bar
21 Push Jerk
400m Run/Row or 1km Assault Bike
21 Pull-Ups   RX+ Chest to Bar   MRX Ring Rows
21 Sumo Deadlift High Pull
400m Run/Row or 1km Assault Bike
21 Hang Clean & Shoulder to Overhead

**as few sets as possible**

*Goal/working on big/giant fatiguing sets*

Core Development

20 WallBall or KettleBell Russian Twists

30sec Right Side High Plank Hold

20 Wallball or Kettlebell Russian Twists

30sec Left Side High Plank Hold


CFHSV Running & Endurance

1200m run, rest 1 min

400m run, rest 2 min

1000m run, rest 1 min

400m run, rest 2 min

800m run, rest 1 min

400m run, rest 2 min

600m run, rest 1 min

400m run

8 responses to “Saturday, November 7 2020”

  1. Duke break things up says:

    235
    14:41 rx ub til the sumo

  2. Regina says:

    125 PR*
    3+2 Rx, row, unbroken up through 9 sdhp

  3. CJ VK says:

    275
    13:08 rx, bike, unbroken

  4. Justin says:

    235
    12:59 rx unbroken

  5. Kim G says:

    A. 110
    B. 3+18 rx- run

  6. Bradley says:

    255
    15:04 Rx+ run

  7. Mandee says:

    14:54 RX+ unbroken bike

  8. Nathaniel says:

    A. 250

    B. 15:15 rx+ ( unbroken until the very last rep 😩 )