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Monday, 2-10-2014

9
Feb

Monday, 2-10-2014

Register here for the 2014 Open!  Be sure to chose Alpine CrossFit for your “Affiliate” and “Team”. 
If you want to learn more about the Open and how it will work then we will have details going out to everyone soon.

 
Today is the start of Week 7 of our Strength Program.  Only one more week remaining.  Today is the FINAL PUSH before a taper next week as we are working up to a 1×1 at your previous 1 Rep Max.  Keep up the hard work everyone!!
 
Workout of the Day
Back Squat   1×5 70%    1×5 80%    1×2 85%   1×3 90%    1×1 100%
Front Squat 1×4 75%    1×4 80%    1×4 85%
 
then
 
For Time:
800m Row
600m Indoor Sprint – 10 times down and back (East to West to East Wall = ~60m)
 
That’s it!  That’s all the conditioning for today. Choose an “ab work of choice” post strength & conditioning sprint set.
 
Post your scores to the Whiteboard.
 
 

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