Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps Post time to comments.
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm “One-arm” pull-up right arm (left hand grabs the right wrist) “One-arm” pull-up left arm (right hand grabs the left wrist) Post time to comments.
Skill Work: Pick 1 or 2 weaknesses and practice them for 20-30 minutes at moderate intensity then 10 minutes at high intensity Work with a trainer to develop your program.
Front squat 3-3-3-3-3 reps Post loads to comments.
“Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Post time to comments. These are squat not power snatches.
“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post time to comments.
Rest day. No really, go ahead and take a day off, because we are too. CrossFit Impulse is closed Thursday 26 November and Friday 27 November for Thanksgiving.
AMRAP in 20 minutes: 15 Double-unders 15 GHD Sit-ups 15 Back extensions CrossFit Impulse is closed Thursday 26 November and Friday 27 November for Thanksgiving.