Week Preview for 11/11/19


🔷 Congrats on completing the 2020 Open!  Every year this competition finds holes (weaknesses) in all of our fitness.  Most of us know they are there but pretend they aren’t for most of the year.  If you want to be more prepared for your next “test” of fitness or just want to be more well-rounded then reach out to your coaches.  We can setup a review session to see what your current goals are and discuss steps for improvement.

🔷 Go log those 20.5 scores in the Games website if you’re signed up and hadn’t yet.  Scoring closes at 7pm on Mondays.

🔷 Winter gear is coming soon to the online apparel store.  Thanks for taking the gear survey!  Plenty of fall apparel in there currently for our moderately chilly days.

🔷 Many of you enjoyed the “Weightlifting Wednesday” we’ve been doing throughout the Open season.  Going forward we will continue a theme of strength days but will mix up the days that we do those on and on some days have a short burner type MetCon option available.  If you ever would rather hit a row or run instead of the extra strength let us know and we can make that happen.

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Elizabeth mid Box Jump on Open 20.4


MON:  Deadlift strength 😎 work then AMRAP of light Hang Power Snatch and Double Unders.

TUE: Going overhead for strength with either Split Jerk, Push Jerk, or Push Press then hitting a 3 rounder of Single-Arm Dumbbell Thrusters and Toes-to-Bar.

WED: Longer conditioning day with Rowing, Russian KB Swings, Runs, Burpees, and a built in Rest.  Build that engine. 😃

THUR: Heavy Power Clean EMOM then Gymnastics 🤸🏻‍♂️ strength with Weighted Pull Ups and Strict HSPU.

FRI: Back Squat 3 x 8 then bodyweight MetCon of Push Ups, Runs, and Air Squats.

SAT: Partner WOD!  There’s a barbell , a box, and a medicine ball.

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