Descending reps – Fri 11.18.16

 In W.O.D.

Strength:  Hang Power Clean 2-2-2-2-2

Conditioning:  For time:
Reps of 21-18-15-12-9-6-3:
– Push Ball (Performance/Fitness: 20/14# to 10′, Health: 14/10# to 9′)
– Pull Ups (Performance: C2B, Fitness: Rx’d, Health: Ring Rows)


*Optional Strength:  Wendler Week 2 Day 4:

Percentages are off your TRAINING MAX, which is 90% of your true max:
– Power Clean:
70% x 2
80% x 2
90% x 2+

NO touch and go reps.   Must keep hands on bar to keep the set going.  Once the hands come off, the set is over

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)


This November, you can help educate men about prostate cancer by checking in on Facebook at The Compound Strength & Conditioning! We’re working with Causely and the Movember Foundation to make it happen. Remember to add #movember when you check in! For more information about this month’s charity, check out https://us.movember.com/about/foundation.


A huge thank you!  In the recent weeks and months we have gotten some amazing Facebook reviews from you members!  We totally appreciate it!  We don’t ask for reviews, or kudos, or “best in Solano” nominations, because we are just trying to teach fitness as best as we can.  But it is great to hear feedback from you all, like:

“…best CrossFit experience I’ve ever had from getting excellent training from the coaches, along with constant encouragement and support…”

“I am SO HAPPY now…”

“The training continues to be exciting, intense, and challenging after 3 years.”

“Knowledgeable, friendly coaches and a great place to workout!”

Thank you for the kind words and allowing us to teach you!

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