11.22.19 Workout of the Day

Box Brief

RED Friday’s. Wear your RED and Remember Everyone Deployed.

In effort to maximize floor space we are doing away with the cubbies. We will still have hooks to hang your jackets. This will be a much cleaner and more efficient use of our space. So , If you have yoga mats and shoes in the cubbies please take them away by weeks end. We will donate whatever is left. The goal is for the entire gym to be matted by Saturday.

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

CrossFit

Power Clean Technique
On the 1:30 x 7 Sets:
30 Double-Unders
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Conditioning
"Power Bar"
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

ICT

Conditioning
4 sets for max total reps
1 minute ski erg
1 minute plank to push-up
1 minute calorie row
1 minute 10 m shuttle sprint (each touch =1 rep)

-1 minute rest after each movement-