12.04.23

December Book Club:
You Can’t Screw This Up by Adam Bornstein
Read or Listen to the book, we’ll be making Facebook posts in the membership page to discuss healthy eating habits!

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

Strength Part 1: Squat Snatch
Set 1 – 2 reps @ 75%
Set 2 – 2 reps @ 77%
Set 3 – 2 reps @ 82%
Set 4 – 1 rep @ 87-92%
Set 5 – 1 rep @ 87-92%
Set 6 – 1 rep @ 87-92%
Rest as needed
*Quick drop/reset between doubles

Strength Part 2: Hang Squat Cleans
Every minute for 5 minutes (5 rounds):
Max Hang Squat Cleans for 30 seconds
@ 155/110 lbs or 70% of 1RM

“Always Open”
As Many Rounds and Reps as possible in 7 minutes:
7 Deadlifts @ 225/155 lbs
11 Box Jump Overs 24/20 inches
*Masters RX: 205/135lb (93/61kg)

Intermediate:
7 min amrap
7 Deadlift - 185/125lb (83/56kg)
11 Box Step overs - 24/20in

Beginner:
7 min amrap
7 Deadlift - 135/95lb (61/43kg)
11 Box Step overs- 20/16in