Friday July 1st, 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 1st, 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:
Pull-Ups (Kip, C2B, Butterfly, Strict, Weighted)[/vc_column_text][vc_column_text delay=”0″]
STRENGTH:
5 count, slow pull Snatch
3X2 @ 75%
*SUBSTITUTE: Overhead Squats
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METCON:
“Granite Games Qualifier”
Complete as many rounds and reps as possible in 12 minutes of:
12 Chest to Bar
8 Deadlifts (245/165 lbs)
12 Handstand Push-Ups
8 Deadlifts (245/165 lbs)
Rest 4 minutes then..
9 Min EMOM
Min 1- Isometric Hold on pull-up bar :20-:30 sec
Min 2: HS walk 15m (sub 3 wall walks or attempts)
Min 3: Strict/Tempo toes to Bar x 5
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Optional *CrossFit Endurance Workout*
2000 Meters (500 Warmup, 500 Fast, 500 Easy, 500 Fast)[/vc_column_text][/vc_column][/vc_row]
2016 09 08