November 6, 2017

5
Nov

November 6, 2017

GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation with leg raises
5 T-spine opener
5 Tempo goblet squat
+Trainer- led bar path drills

BARBELL CYCLING
In a 3 minute window:
10 Squat clean & jerk RX+ 185/135; Rx 135/95; Master55+ 115/75

Rest 5 minutes

In a 3 minute window:
15 Squat clean & jerk RX+ 155/105; Rx 115/75; Master55+ 105/65

Rest 5 minutes

In a 3 minute window:
20 Squat clean & jerk RX+ 135/95; Rx105/65; Master55+ 95/55

ALTERATE BARBELL
In a 3 minute window:
10 Hang power clean & push press

Rest 5 minutes

In a 3 minute window:
12 Hang power clean & push press

Rest 5 minutes

In a 3 minute window:
16 Hang power clean & push press

PULLING & PRESSING STRENGTH
3 sets of:
8 Barbell rows
10 Alternate dumbbell bench press youtu.be/xAl7tBcxhrE
8 Tall kneeling kettlebell press www.yooying.com/p/1616289440916011849_4921676073

MOBILITY
2 sets of:
15 cat cows
1:00 each side pigeon stretch

Announcements

Welcome Colin!
We are happy to announce the addition of Coach Colin Kelly to our team. Colin graduated from the Personal Training Institute in Orlando, is a CrossFit Level 1 coach and managed the successful CrossFit King’s Point in Orlando. He will be working the 6, 7 and 9:30 AM classes on Monday, Wednesday and Friday as well at 4:30 PM on Wednesday. I am sure you will find that he’s an enthusiastic and knowledgeable addition to our team!

Holiday Nutrition Challenge
We’ve got a Nutrition Challenge planned…all details are here: https://verostrength.com/holiday-nutrition-challenge/