CrossFit Wednesday, November 26, 2015:

Clean 5-5-3-3-3-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Barbell and Oly Club:


Starting Strength -
Find your Deadlift 5 Rep Max.
5 Perfect reps - Stop if it doesn't look good.
Shoot for 10 pounds heavier than last week.

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets.
Go 2.5lbs heavier than last time.

Strength Bias
Dynamic Back Squats (Box, Bands) 10x2 at 60% 1RM
Rest 40 secs between sets.
Use a band or chains.
Speed day. 60% on the bar.
Rest 40 seconds between sets

Find your Shoulder Press 3 Rep Max.



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