Member of the Month: Jaime Bailey!

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Jaime Flying High as M.O.M. November

 

Check out the November Newsletter and learn more about Jaime Bailey, our November Member of the Month!

The Southie Showdown is at CrossFit Southie this weekend. We have a lot of people competing. Come check out one or both days and cheer on your Landos! We will have a tent and plenty to cheer for.

 

FRIDAY

BASE
Strength: Overhead Squat
Find a 1 rep max

WOD: “Diane”
21-15-9
Deadlift 225/155
Handstand Pushups

PLUS
Strength: Overhead Squat
Find a 1 rep max

WOD: “Diane”
21-15-9
Deadlift 225/155
Handstand Pushups

SkWAT Team: 4×15 banded hip extension, rest :60

 

THE PROGRAM

Southie Showdown people should be off other than mobility, VERY LIGHT moving/woding (see below)

Showdown Prep: 1 Round NFT
10 Hang Squat Snatch (above knee hang) 95/65
9 Lateral Burpee over bar
8 KB Swing 70/53
7 Wall Ball 30/20
6 CTB Pull-ups
5 Box Jumps 30/24
4 Bar MU
300m Row

Non-Showdown
1. Snatch Work (all from the floor)
Snatch High Pull + Power Snatch + Squat Snatch

2. Overhead Squat
Find a 1 rep max

3. “Diane”
21-15-9
Deadlift 225/155

4a: 4×15 Banded Hip Extension, rest :60
4b: 4×15 TTB AFAP, rest :60

5: 4×2 Back Squat (high bar), 5511 Tempo