Programming 11.21 – 11.24
[eliteaccordion][elitetoggle title=”Whats going on this week at CFSB”]
Whats going on at CFSB This week?!
***Familiarize yourself with the holiday closings at the gym!
https://crossfitsouthbend.com/holiday-closings-2017/
Love us at CFSB? Want to leave us a review? It really helps!
Facebook: Click here!
Google: Click here!
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[eliteaccordion][elitetoggle title=”Tuesday 11.21″]
FIT
A.
EMOM 8 Sets, Build
Deadlift x 3
B.
20 Minute Cap
4-5 Sets, Build
CGBP x 5
C.
10 Minute Amrap
10 Russian KB Swings
5 Hand Release Push Ups/Push Ups/(10) Incline Push Ups
COMP
A.
EMOM 8 Sets, Build
Deadlift x 3
B.
20 Minute Cap
4-5 Sets, Build
CGBP x 5
C.
10 Minute Amrap
20 American KB Swings 70/55
10 Ring Dips
Score: A, heaviest weight. B, heaviest weight. C, total reps.
Notes:
A.Build over the 8 sets, this includes your warm up sets
B. It’s a 20 minute hard cap, no more sets after the bell goes off, so plan this out and move that ass.
C. Fit has dropdown scaling, there is no scaling the ring dips for comp.
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[eliteaccordion][elitetoggle title=”Wednesday 11.22″]
FIT
A.
20 Minutes Clean Technique Work
B.
E90s x 16 Sets, Build
Odd Sets: Power Clean + Front Squat (1+3)
Even Sets: KB Bent Row 8-10 Each Arm
COMP
A.
20 Minutes Clean Technique Work
B.
E90s x 16 Sets, Build
Odd Sets: Full Clean 1.1.1
Even Sets: 2-4 UB Bar Muscle Ups
Score: B. Heaviest weight and total reps.
Notes:
Get the reps done and have a sense of urgency for the KB Bent Row
Ring muscle ups will be allowed if equipment isn’t available.
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[eliteaccordion][elitetoggle title=”Thursday & Friday 11.23 – 11.24″]
Hey everyone, we are closed for thanksgiving and black friday, if we have open gym hours we will be posting it to the facebook members page here
https://www.facebook.com/groups/cfsbmembers/
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[eliteaccordion][elitetoggle title=”Saturday 11.25″]
FIT & COMP
3 Minute Amrap
10 Barbell Thrusters
10 Toes to Bar/Scaled Toes to Bar
rest 3:00
x 3 Sets
+
rest 10 minutes
+
3 Minute Amrap
30 Alternating DB Snatches
Max Burpee Box Jumps in remaining time
rest 3:00
x 3 Sets
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[eliteaccordion][elitetoggle title=”Sunday 11.26″]
FIT & COMP
Move that blood again
60s Row
60s Jump Rope
60s Step Down Step Up
60s Jog
60s Bike
60s Turkish Get Up
60s Rest
x6 Rounds
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2017 11 20