4 December 17

November 2017 PR Board

November PR’s are in the record books! Set goals, smash them, rejoice, repeat. What are you going to improve upon and accomplish before 2017 is history? Reflect, write it down, and get after it!

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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 16th at 7PM, sign-up sheet on the whiteboard!

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Mattie Rogers (69kg, USA) Bronze Medal 104kg Snatch (Video)
 
To Maintain Muscle and Lose Fat as You Age, Add Weights
 
Gingerbread-Spiced Pecans
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WOD

 

LI Strength:

SA KB Clean + Press x5 / arm
Chin Up Practice
 

LI Conditioning:

Partner WOD – AMRAP 15 Minutes, For Load:
5 DB Push Press
10 Kettlebell Swings
5 Goblet Squats
 

LII Strength:

Push Jerk
3-3-3-3
 

LII Conditioning:

Partner WOD – AMRAP 15 Minutes, For Load:
5 Shoulder to Overhead
5 Box Jumps Overs
5 Kettlebell Swings
 
Notes: Alternate full rounds per person.
 
Suggested Rx: M – 155#/32kg | F – 103#/24kg
Rx+: M – 175#/36kg | F – 113#/28kg
 

Category: WOD

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