Nov 18 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
 | [email protected]
 | (330) 620-5128
              

Nov 18 2013

Nov 18 2013

Welcome to a brand new week! Starting today we’re offering a 9:30A WOD!

Order your MTM Winter Gear NOW! – Order securely online and pick up in the gym. This store runs from Today to 11/29 – If you don’t order online you likely won’t get anything. Shirts and Tanks fit true-to-size just like the old black American Apparel 50/50s and the Pink Reebok Tanks.

On Saturday I wrote a pretty long piece about Nutrition. If you missed it make sure to scroll down a day and read it. We’ll be starting a Nutrition Challenge on Dec 1st – Details later this week!

Front Squat -Then- Back Squat
4 x 7/13 @65% of 1RM Front Squat
Front Squat 7 Reps at 65% of your 1RM FS, rack the bar and IMMEDIATELY Back Squat 13 Reps at the same weight. We will be squatting Monday and Thursday for this cycle – due to the high rep nature of this squat program you can expect to see little to no squat movements in WODs for the next 2 weeks. No Wallballs, no Squat Cleans or Snatches, No Pistols, etc. It’s like Christmas has come early!

WOD
21-15-9
KettleBell Swings (1.5/1p)
Burpees (Over the Bell)

Comp Work – 6:30p WOD has priority on equipment so plan your Comp Work for 7A, 4:30, 5:30.
4×3 BTN Snatch Grip Push Press – Heavy but no misses
4×3 Pendlay Rows – Heavy Demo
These alternate back and forth in a superset fashion – Do 1 set of SGPP rest a min then do the PRs

7 OTM
4 Power Snatches (75% of 1RM Power Snatch)
16 Double Unders

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