Nov 25 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
 | dmac@mtmcrossfit.com
 | (330) 620-5128
              

Nov 25 2013

Nov 25 2013

Welcome to the last new week of November and the final week before our “21 Days to beat the Holidays” nutrition challenge! We’ll have more details regarding structure and format released later this week. The purpose of this Challenge is not to lose a million pounds and transform our lives, instead it’s simply to get ahead of the holiday weight gain by focusing on 3 solid weeks of good nutrition so that the ensuing over indulgence of Thanksgiving and Christmas dinners don’t linger with us till spring. Are you in?

Thanksgiving WOD – By popular demand we’ll have 1 WOD at 8AM on Thanksgiving. This will be a tough, cold, miserable WOD and you should instead stay home, rest, recover, and be with family. But, if you really can’t help yourself, that time will be available.

Sign Up NOW for December 2nd Beginner’s Classes! Get a Jump on the New Year!

Just 5 More Days to order your MTM CrossFit Winter Apparel! Unlike previous Apparel orders we won’t have extra ordered for the gym – if you don’t buy it online, you won’t get it.

Front Squat/Back Squat
4x 5/7 at 75% of FS 1RM

WOD
75 Double Unders
50 Pull Ups
25 Hang Power Snatches (95/65)
50 Toe 2 Bar
75 Double Unders

Comp Work
4×3 BTN Snatch Grip Push Press – Heavier than last week, but no misses
4×3 Pendlay Rows – Heavier than last week
These alternate back and forth in a superset fashion – Do 1 set of SGPP rest a min then do the PRs

10 Alt OTM
4 Front Rack Lunges
8 Burpees

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