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WOD / MONDAY, DECEMBER 11

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Congratulations to all four of these amazing ladies!  Urbana finished 2nd at the USA Powerlifting American Open in the 85kg class, finishing with a 171 bench, 298 squat, and a 347 deadlift.  And Jamie, Kathleen and Tori finished 7th in the 2017 Reindeer Games in what was a stacked advanced division!  Way to represent CFLV, we are proud of you all! 

Strength 

Back Squat:  Find your 1-rep max 

Rest, then...

Every 4:00 for as long as possible: 

From 0:00-4:00:

20/15 Calorie Row 

10 Burpees 

15 Back Squats, 135lbs/95lbs

From 4:00-8:00:

20/15 Calorie Row

10 Burpees 

13 Back Squats, 185lbs/125lbs 

From 8:00-12:00:

20/15 Calorie Row

10 Burpees

11 Back Squats, 225lbs/155lbs

From 12:00-16:00:

20/15 Calorie Row

10 Burpees

9 Back Squats, 275lbs/185lbs 

From 16:00-20:00: 

20/15 Calorie Row

10 Burpees 

7 Back Squats, 315lbs/215lbs

Beach Muscles

3 sets of:

10 Sumo Good Mornings 

30 GHD Twists 

12 Standing DB Shoulder Press

Competitors 

1. 1RM Back Squat

2. WOD 

3. Aerobic 

10 x 400m Run 

Rest 1:30 

4. Gymnastics 

3 sets of: 

10m HS Walk + Max Strict HSPU + Max Kipping HSPU; Rest 3:00 

Powerlifting (10:00am) 

A. Close-grip Bench Press: 2-rep max 

B1. DB Prone Rows:  3 sets x 10-12 reps  

B2. Incline DB Press:  3 sets x 10-12 reps 

C. 4 sets of: 300m Ski + Max rep Ring Dips

CFLV Weightlifting 

"Thunder Struck" 

1. Snatch 

2RM

2. Behind the Neck Split Jerk

80% of last week's 1RM x 3 Reps x 3 Sets 

3. Back Squat

75% of last week's 1RM x 5 Reps x 2 Sets 

4A. Pendlay Rows

12 Reps x 3 Sets 

4B. Strict Press 

12 Reps x 3 Set

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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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