Wednesday, November 26

Looks who’s back for the week………. JANELLE!!!!!!!!!!!

 

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Remember guys:

 

Thursday hours are 8-10am and Friday is 9-11am. We will be posting WODs for it!

 

Saturday we are at Schyukill Valley Sports in the Palmer Mall from 9-11am. Come in for a WOD at either 9am or 10am!!!!

Please come down and support CrossFit Bane!!!

 

Sunday is the Turkey Trot! 9:30am start time!!!!!!!!!!!

 

 

 

 

Wednesday, November 26

 

 

Warmup:

 

See Whiteboard

 

UPDATE!!!!! (Sorry I forgot to post it last night)

Strength:

 

Clean Complex

5×2 starting w/ 60% of 1 RM Clean

1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk

Increase weight each set

Rest 2 mins in between sets

 

 

WOD:

 

AOTM Choice – Kyle

 

 

AMRAP 12

1 Deadlift

1 HSPU

1 Wall Ball (20/14)

2 DL

2 HSPU

2 WB

3 DL

3 HSPU

3 WB

etc. until 12 minutes are up!

 

 

V – 315/225

JV – 275/185

FM – 225/155