Sunday, November 10, 2019 (CF782)

Hello all!

Reminder that on Monday we have class at 9am at BOTH 782 Athletics and CrossFit 782.

In the afternoon we will have class at 1pm at CrossFit 782 with open gym afterwards from 2pm to 3pm.

Class as always tomorrow at 10am at CrossFit 782 with an intro to follow at 11am.

CrossFit - 10am

Olympic Lifting Technique

10 minute to build to a heavy 3 Rep Clean

Practice T2B/Leg Raises

Practice Efficient Box Jump Overs

This should be from the floor and into a squat. Go from the hang and use a power position if need be. Work with a partner to build in weight.

Conditioning

‘Jack & The BeanStalk’

18 minute Partner Ascending Ladder

3,6,9,12,15…

Cleans (95/65) (75/55) (65/45)

T2B/Leg Raises/Knee Tucks

Box Jump Overs

The way this will work is partner A will do 3 Cleans and then partner 2 will do 3 Cleans and then partner A will do 3 T2B and partner B 3 T2B and then the same thing with the Box Jump Overs. Next up Partner A does 6 Cleans and partner B 6 cleans. Move steady up the beanstalk as high as you can in 18 minutes.

- Team 782