421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

161117

November 17, 2016

CROSSFIT:

Part 1) Mobility

Part 2) Strength

Deadlift – work up to a heavy 2, or a heavy 1 rep for the day. Record on the board!

Part 3) Strength conditioning  – 16 min EMOM – @ 135/95#

3 Deadlifts, 3 Hang cleans, 3 Front squats

*Coach can adjust EMOM if needed, If you can’t finish a round, drop the rep scheme to 2-2-2

Part 4) Tabata time.

ROWING:

2 x 2000m rate increase / 4 min easy

Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.

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