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Volume Tuesday 2/3

STRENGTH

Shankle Complex

1 clean deadlift
3 hang clean pulls
1 hang (squat) clean
2 split jerks

8-12 rounds to build to heaviest successful load.

CONDITIONING

complete the following as quickly as possible:
– 6 minutes wall squat
– 5 minutes at top of deadlift
– 4 minutes in L-hang
– 3 minutes with overhead bumper, 20/15kg
– 2 minutes handstands

12/24 Christmas Eve Special!

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago!

“The 12 Days of CrossFit”

in “Cumulative Song” format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 45/30kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.

Veteran’s Day Tuesday 11/11

STRENGTH
handstand work

Screen Shot 2014-11-09 at 10.09.52 PM
“ABBATE”
for time:
1 mile run
21 clean and jerk, 70/47kg
800m run
21 clean and jerk, 70/47kg
1 mile run

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.