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Blog Tuesday, 11.1.2016

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Tuesday, 11.1.2016

  • by rbwrv
  • November 1, 2016

Tuesday, 11.1.2016

CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Gymnastics: 6:30pm

Warm up:

-400m Run

-Dynamic Warm up

Mobility:

-Squat Prep

-Overhead

Strength:

Back Squat

-1×3 @70%(3sec Pause)

-1×2 @75% (3sec Pause)

-1×2@ 80% (3sec Pause)

-1×2@85% (no Pause)

-2×1 @ 90% (no Pause) (singles)

WOD:

For time

-42 Cal Row

-21 Handstand Push up

-30 Cal Row

-15 Handstand Push up

-18 Cal Row

-9 Handstand Push up

SX- 21/15/9 both movements, HRPU or HSPU from box

Accessory:

GHD Sit up

3×10 ¬†or 3×15 Wt Abmat sit up

 

 

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