Monday, November 18 2019

Posted by Mandee on November 17th, 2019

15 responses

12min Build Up to a Max Set of Unbroken:

Hang Power Clean to Shoulder to 0verhead 115/75 RX+ 155/105 MRX 95/65 *Bar can NOT rest on ground or shoulders or in crease of hips/legs! Bar can only rest locked out overhead or in Hang less than 3 sec.

"Walley's World 3" by DB

16min AMRAP:

32 WallBall Shots 20/14 to 10/9' MRX 20/10 to 9'

16 Pull-Ups RX+ 16 Strict Pull-ups
8 Hang Power Clean & Shoulder to 0verhead 115/75 RX+155/105 MRX95/65

56 Double Unders

Core Development & Stretching

15 Glute Ham Raises
30 sec Butterfly Stretch x 2

15 GHD Sit-Ups
30sec Straddle Stretch X 2

30sec Chinese Splits Hold x 2

15 responses to "Monday, November 18 2019"

Nathaniel says:

November 17, 2019 at 1:33 pm

Arlynn standing tall with the salute to the American Kettlebell swing. This guy has been driven and committed and with that he’s seen improvements across the board. He’s got a great work ethic and a slick sense of humor. Always glad to see him walk through that big garage door. Keep it up!

Mandee says:

November 17, 2019 at 3:25 pm

Arlynn has been focused and ready since day one. He’s a hard working athlete who has made big gains in a short time. Keep crushing it, Arlynn! ?

Kathy S. says:

November 17, 2019 at 4:51 pm

Looking good Arlynn. Always glad to see you at the 6:15 class.

Arlynn says:

November 18, 2019 at 1:00 am

Thanks for your kind words. Great coaching helps a lot, along with the encouragement of your members. The whole program is great.
Someday, I hope to be able to drop my CrossFit motto..."Someone has to be last."
Everyone kill it today.