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WOD / FRIDAY, NOVEMBER 17

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Mobility 

PVC Stretches 

WOD 

For time: 

12-9-6-3 reps of: 

Thrusters, 135lbs/85lbs 

Burpees over the Barbell

...

800m Run

...

12-9-6-3 reps of: 

Overhead Squats, 135lbs/85lbs 

KB Swings, 70lbs/53lbs 

Beach Muscles

21-15-9 of:

Barbell Curls

Single-arm Pressdowns/arm 

GHD Sit-ups 

Competitors 

1. Squat Clean + Hang Squat Clean; build to a heavy complex 

2. WOD @ 155lbs/105lbs 

3. Aerobic 

4K Row; alternate between 250m Hard/250m Easy

4. Gymnastics 

3 sets of: 

1 Legless Rope Climb 

10 Triple-unders 

1:00 L-sit 

Powerlifting (10:00am)

A. Pause Back Squats:  5-rep max

B. Sumo Deadlifts:  3 reps EMOM x 5:00 @ 60%

C. 3 sets of: 10 KB Turkish Sit-ups + 30 sec KB Flutter Kicks

D. Prowler Pushes (low handles): 4 sets x 25m heavy

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CFLV Weightlifting "Lightning Does Strike Twice" 

1. Snatch (65%-75%/1) x 8 

2. Clean + Jerk (65%-75%/1) x 8 

3. Clean Pulls (95%/3) x 5

4. Pull Ups

8-10 Reps x 3 Sets

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Rocco Di Jerlando is a trainer at CrossFit La Verne in Southern California.  He holds a Bachelor of Science in Kinesiology with an emphasis in exercise science.  Read more about Rocco here.

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