11.29.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

December 4th - 9th // Bring A Friend Week!
Anyone can try CrossFit Sage for the entire week, stop on by and try CrossFit!

Strength: Strict Press
Every 2:30, for 10 minutes (4 sets):
6 Reps @ (11X1 tempo)
Loads per set (by %): 65, 75, 85, 90
*% based off 5 RM
*Pause on chest and overhead on each rep
*Finish out any failed strict press reps as Push Press

“Closing Time”
10 minute AMRAP:
3 Deadlifts @ 155/105lb (70/48kg)
3 Hang Power cleans @ 155/105lb (70/48kg)
30 Double unders
6 Deadlifts
6 Hang Power cleans
45 Double unders
9 Deadlifts
9 Hang Power cleans
60 Double unders
...etc
*Masters RX: 135/95 (61/43kg)

Scaled:
10 min AMRAP:
3 Deadlifts @ 115/85lb (52/38kg)
3 Hang Power Cleans @ 115/85lb (52/38kg)
30 Single Unders
6 Deadlifts
6 Hang Power Cleans
45 Single unders
9 Deadlifts
9 Hang Power Cleans
60 Single unders
...etc

Beginner:
10 min AMRAP:
3 Deadlifts @ 95/65lb (43/30kg)
3 Hang Power Cleans @ 95/65lb (43/30kg)
30 Pogo jumps
6 Deadlifts
6 Hang Power Cleans
45 Pogo jumps
9 Deadlifts
9 Hang Power Cleans
60 Pogo jumps
...etc