November 2017

Strength WOD

Front Squats
3/3/3/3/3 (90% of 2 RM hang clean)
Tall Cleans
3/3/3/3/3 (low weight, form and technique)
Alternate between the two.

WOD

10 Pull ups
10 Sit ups
30 Double Unders
9 min AMRAP
Fitness: 60 Singles
Performance: Chest to Bar
Open: Chest to Bar
Our focus today is on the strength portion.  Lets continue to build leg strength and spend time working on speed under the bar.  The met con is 9 minutes, but if attacked right should leave you with a good sweat.  Choose progressions that you can move through with little to no rest.

This is Coach Jimmy’s last week at CFHE.  He is heading to LA to pursue film! We will miss his talents behind the camera and in front of the class.  Be sure to wish him well if you see him.