Monday June 20th, 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=”June 20, 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:
5 x 2 Back Squat @80%
No Oly Shoes, belt, or sleeves. Clean up your movement.
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METCON:
“Harley Love”
6 RFT:
13 Thrusters, 95/65 (RX+ 115/85)
14 Pull-Ups (RX+ C2B)
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ACCESSORY:
4 Rounds
10 V-up
20 Hollow Rock
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*CrossFit Endurance Workout*
Fitness Test (PST):
2000 Meter Row for time, 10 minutes rest
then
Max Push-Ups in 2 minutes, 2 minutes rest
then
Max sit-ups in 2 minutes, 2 minutes rest
then
Max dead hang Strict pull ups, 10 minutes rest
then 1.5 mile run (do 3 loops of 800m)
We will start by 5:10am. The plan is to do this every few weeks and improve! We will finish before 6am then do the WOD. Hope you can join us!
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2016 09 08