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Feeling chilly?  Make some chili RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

The weather has quickly changed to much cooler, and our bodies need great fuel!  Try this whole30 and paleo approved chili to stay warm!   Feel free to substitute turkey for a lighter version, or black beans for a meat-free version.

 

15 November

Warm Up (8mins)

Shoulder Mobility Rig

Clean pulls with Bar 45/35 (HPC/HPCK/GHPC)

5 Press, 5 push press, 5 push jerks

 

A) Power Clean

70% 5x3, 75% 3x2

B) Power Jerk

70% 5x3, 75% 3x2

C) Push Press

75% 5x5

*20 mins to complete A-C strength work

 

D) For Time (25 mins)

AMRAP 5 
50/35 Calorie Row
AMRAP Macho Man (135/95) (115/75) (95/65)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105) (135/95) (115/75)
rest 5 minutes 
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135) (155/105) (135/95)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

 

Midline

3 attempts for max L-sit hold

 

RARE Barbell

Hang Squat Clean From the knee (pos 2) with a 2 second pause before the lift

60 % of 1rm C&J x3

65% x 3, 70% x 2, 75% x 2, 80% x 2

 

Jerk From The Rack (1 second pause in the dip before the Jerk)

65 x2, 70 x2, 75x2, 80x2, 90 1 x 2

 

Front Squat

65% x 5, 70% x 3, 75% x 3, 80% x2, 85% x 2



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