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November 18, 2014


November 18, 2014

I have watched this video so many times. 242kg world record clean and jerk…that is 533lbs for us ‘Mericans! Effing Incredible!


Workout Option 1: For Athletes that did the CrossFit Total yesterday

Warm Up: 2x Hip Mobility Drill, CrossOver Symmetry,

15 minutes Mobility Work on your own


25-30 min AMRAP

30 sec Hollow Hold

5 Strict Pull Up/ 10 Ring Rows

10 Bar Kips

10 Toes to Bar

30 sec Hand Stand Hold/ 1min Plank

10 KB Stiff Leg Dead Lift

10 KB Swing

1min Double Under Practice

Run 400m


Workout Option 2: For Athletes that did not do the CrossFit Total yesterday

Warm Up: 2x Hip Mobility,

5 Stripper Stretch, 15 Wall Squats, 20 Scorpions

2x PVC 10each dislocates, good morning, OHS


CrossFit Total

1rm Back Squat

1rm Press

1rm Dead Lift