Friday July 8th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 8, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]
Warmup/Skill:
Snatch+ Snatch Balance
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STRENGTH:
Deadlift
4 X 3+1
3 Deadlift to knee + pause for :02 plus 1 Deadlift
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METCON:
“Granite Games Qualifier-CFP #5”
AMRAP 14
70 Double Unders
7 Chest to Bar Pullups (RX+ muscle ups)
7 Snatches (115/75)
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ACCESSORY:
9 Minute EMOM
Min 1- Isometric Hold on pull-up bar :30 sec
Min 2: Plate plank :45
Min 3: V-Ups x15
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*Optional CrossFit Endurance Workout*
Row 2000 Meters[/vc_column_text][/vc_column][/vc_row]
2016 09 08