Sunday, November 11th

Clean Grip High Pulls 3×6@70% Max Clean

Full Clean 3×6@70% (touch and go)

then,

“Fran”

21-15-9 reps each of:

Thrusters (95/65)

Pullups

 

*Next Saturday & Sunday, November 17th-18th, CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

**The gym will be closed for this event.  Saturday is a scheduled Rest Day but we will make up Sunday’s WOD the following week by eliminating the next Rest Day to get back on track.**

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Saturday, November 10th

*We are doing another Nutrition Seminar today so if you missed the first one make plans to be here.  We’ll start at 11:15 and go for about an hour and a half.

Skill Practice: Rope Climbs & HS Walk

then,

Buy In: 5 Rope Climbs to 15′

3 Rounds of:

50ft HS Walk (Scaled to 100ft Bear Crawl)

25-KBS (53/35)

20-GHD Situps

Cash Out: 5 Rope Climbs to 15′

For time.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977