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12.11.20 Tuesday

19
Nov

12.11.20 Tuesday

We mourn the loss of, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo.

RX (Ref 12.11.13)
Power clean – heavy 4, 95% x 4, 90% x 4
Skill:
Strength Progression

Bend&Reach – Superman – Arch Rock – Back Extension – Hip Extension
Incline Push up – Push Up – Ring Push Up – Dips – Handstand PU
Sit ups – Knees To Chest – GHD sit up – Knees To Elbow – Toes To Bar
Body Rows – Band Assisted Pull ups – Kipping PU – Dead Hang PU

Rx+ (Ref 12.11.13)
Power clean – 4RM, 95% x 4, 90% x 4
Snatch balance – 3RM, 95% x 3, 90% x 3
Clean Pull – 6RM, 95% x 6, 90% x 6

WOD: (ref 12.10.30)
20 30 40 30 20 dubs

2 3 4 3 2 C&J 90% (from 12.10.30)

20 30 40 30 20 sit-ups

HSPU/NPush: Day 8

3 Responses

  1. Lacretta

    Power clean x 4/93lbs

    Skill:
    GHD for Toes to Bar

    WOD:
    20 30 40 30 20 dbl unders
    2 3 4 3 2 Clean & Jerk/73lbs
    20 30 40 30 20 sit-ups

    WOD Time: 14:10

    NPush: Day 8

  2. bw:213

    Power clean – 205×4 (h) 195×2 ( hit myself in the neck) 185×4
    Snatch balance – 135×4 155×2 145×4(h) 135×4
    Clean Pull – DNF

    Wod: as rxed @165#

    9:52 (9:56)

    Hspu: 8