11.11 CrossFit Love | Celebrate Veterans Day with Love

11.11 CrossFit Love | Celebrate Veterans Day with Love

Veterans Day at Love FIt

Pre-Session Weightlifting

Max complex:
Clean +
Front Squat +
Power Jerk
Split Jerk

5 Squat Clean + Jerk @ 255 / 175

KB BB Unstable Press
10 x 3 @ light
:40 Rest Btwn Sets

Banded Press
9 x 3 @ 40% Press
:30 Rest Btwn Sets

WOD

Long Jumps
4 x 40ft
Single Leg Box Jumps 6 x 2 R then L, Increasing Heights
Seated Max Vertical Jumps 6 x 1
Max Rep Box Jumps in 1:00 with Weight Vest @ 20 / 14
Max Single Jump Rope in 1:00

KALSU (TIME)
For Time:
100 Thrusters (135/95lbs)
*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)

Upper Body Accessory @ Love Body – 230pm

1 Rep Close Grip Bench Press
1 Rep Weighted Chin-up
4 x
10 Barbell Skull Chrushers
Max BB Chest Press
4 x
10 BB Shrugs
10 BB Drag Curls @ Heavy
Heavy Abs – Minimum 100+ reps (GHD, BB Situps, Heavy Band, etc )

Thanks-Veterans-Day-Pictures

 

 

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