Ballston CrossFit » Monday, November 28th, 2016
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Monday, November 28th, 2016

Sunday, Dec 4th at 8am РHomeless Hope Winter Event. Details Here

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Strength/Skill Schedule This Week

Monday: Rope Climb Technique
Tuesday: Benchmark WOD
Wednesday: Squat Clean
Thursday: Strict Press
Friday: Snatch
Saturday: Muscle Ups
Sunday: Deadlift

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Remember to bring your tall socks today! It’s critical to get the proper rope climbing technique for efficient rope climbs – we have the 12 Days of Christmas WOD coming up in less than a month, and it’s an accomplishment to finish this WOD!

Great “J-hook” video with Matt Chan:

Rope Climb Technique
Rx: 12 Climbs for time
Fx: 8 Climbs for time

“The Gripper”
2-4-6-8-10-12-10-8-6-4-2
Kettlebell Swing 32/24, Fx: 24/16
Toes 2 Bar, Fx: Hangin Knee Raises
(72 total reps per movement)

Finisher:
Rx: 5 min Max HSPU
Fx: 5 min kipping HSPU technique

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