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CrossFit – Fri, Nov 14

Announcements

+ November Events & Activities +

2nd: Daylight Savings Time @ 1am

2nd: Yoga Classes Will Resume @ 9am

11th: Thank you Veterans! Regular Class Hours

12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class

18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes

27th: Thanksgiving. One Class @ 9am

28th: Black Friday. Free Bring a Friend or Family.

CrossFit One World – CrossFit

Dynamic Effort Upper

Warm-up (No Measure)

500m Row

Banded lat stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

25 DB Z-Press

10 Kip Swings

25 banded face pulls

Strength (5 Rounds for weight)

Every 3min x 5

1 Push Press + 2 Split Jerk

6 Pull-ups

5-10lbs heavier than last week on jerks, but still speed focus

Conditioning (AMRAP – Rounds and Reps)

AMRAP 15min

200m run or 12 cal Bike

10 Power Cleans 95/65 RX+95/135

8 Push-ups

6 Lunge Jumps

Accessories (No Measure)

3 sets

20 DB front raises

50 Band OH Tricep Extensions

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