Monday, November 15, 2021

	Weekly Overview	Events/Classes
Monday	Squat cleans	Free Beginner CrossFit Class – 6:30PM REGISTER
Tuesday	Back Squats	Mobility Class 6:00PM- Hips and Knees Core Blast 6:45PM!!!
Wednesday	“The Test”	Skills Class: 6:40PM- Kipping Handstand Push-ups and Handstand Walking
Thursday	Push Press
Friday	Deadlifts
Saturday	Long Metcon	Free Beginner CrossFit Class – 12:00PM REGISTER
Sunday	Trunk “core” strength	Yoga – 10:00AM

Strength:

E2MOM 14
Panda Pull + High Hang Squat Clean
Sets 1 – 2 @60 – 65%
Sets 3 – 4 @65 – 70%
Set 5 @70 – 75%
Set 6 @75 – 80%
Set 7 @80 – 85%

Percentages based on 1RM clean.

Conditioning:

3 Rounds
200m Run
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)