Alex with a solid double dumbbell overhead position

CrossFit WOD for Monday 11/4

speed bench press 10x3x50-60%, then

AMRAP in 9:00
9 single dumbbell overhead squats, 50/35/20lbs
9 double pushup burpee

All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!

BARBELL CLUB

The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.

READ: Forget the Comeback Kid: Mom’s the Word For Kara Saunders – Morning Chalk Up
WATCH: The Single-Dumbbell Overhead Squat

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