Monday April 18th, 2016
[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: 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=”April 18, 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″]
STRENGTH:
A. 3 RM Shoulder to Overhead
B. 2 Rounds of DT for efficiency (105/155) (Optional)
12 Deadlift (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/95)
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METCON:
A. AMRAP 7 Minutes
Climb the Ladder
1 Thruster (135/95)
1 Muscle up (sub 3 Toes to Bar for every MU)
2 Thrusters
2 Muscle Ups etc.
Rest 4 min
B. AMRAP 7
10 Dips
40 Double unders
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*CrossFit Endurance Workout*
Warm up for 10 minutes
then
10 x 20 Second Tabata Intervals – Rest 40 seconds – Start each interval on the minute.
Cool Down and Stretch
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2016 09 08