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Tuesday, Nov 7, 2017

Welcome Evelyn & Aaron T & Joe Ch

11/7/2017 (1287)


Cardio,Strength: Weight
Warm-up
2 Steady Rounds:
10 Empty Bar Strict Press
12 Toes to Bar
Run 200m or Row 300

Strength
Strict Press
2×10
Then
3 Reps every 1:30 for 6 Rounds
AHAP

OLY
Pause Low Hang Clean Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Touch floor and Reset
Please See Demo Video HERE
Then
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

Score is heaviest completed set



Optional finishers... your choice

6 Rounds:
Run 800m Rx, Miranda Lane Rx+
Rest 1:30

Gymnastics Accessory  
GHD Sit Ups
5×20
Rest as needed.

Strength Accessory  
Back Rack Walking Lunge Steps
50′ x 6
Heavier than last time
Rest as needed.

0% 0%
1st120 Brittany D Tue,Nov 7,2017
2nd105 Kadian Tue,Nov 7,2017
3rd100 Chelsea R Tue,Nov 7,2017
1st185 Nick G Tue,Nov 7,2017
2nd165 a-John Tue,Nov 7,2017
3rd155 Ivan Tue,Nov 7,2017

Nick G185 Rx 125 lb strict press
a-John165 Rx 87 lb strict press
Ivan155 Rx 135 lb strict press
Cory135 Rx 105 lb strict press
Brittany D120 Rx 80 lb strict press
Jorge D105 Rx 135 lb strict press
Jonathan L105 Rx 85 lb strict press
Kadian105 Rx 65 lb strict press
Chelsea R100 Rx 60 lb strict press
Aurea95 Rx 55 lb strict press
Taylor95 Rx 75 lb strict press
Destinee95 Rx 75 lb strict press
gerald c95 Rx 45 lb strict press
Brittany A85 Rx 65 lb strict press
Nelson85 Rx 87 lb strict press
Kelly G65 Rx 65 lb strict press
Lorena65 Rx 65 lb strict press
Raven65 Rx 65 lb strict press
Aaron T65 Rx 95 lb strict press
Mike K65 Rx 105 lb strict press
Joe Ch65 Rx 115 lb strict press
desirea60 Rx 60 lb strict press
marie l45 Rx 85 lb strict press
Nayara35 Rx 45 lb strict press
Evelyn35 Rx 45 lb strict press
ornella30 Rx 35 lb strict press
Liz30 Rx 50 lb strict press
Jason C30 Rx 30 lb strict press
GildaRx left early; 55 lb strict press
Results Posted: 29
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