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Monday, 9-15-2014

14
Sep

Monday, 9-15-2014

Today starts week 5 of 5 of the current strength/skill template.  Next week week we will test a couple benchmark workouts.
 
Workout of the Day

Monday strength/skill set:
Alternating movements, resting 60sec in between sets.
A) 4×3 Front Squats @ 85% (heavier than last week)
B) 3x60sec Handstand Holds or Handstand Walking or HS Walking Drills

then,

 
Three Rounds For Time:
50 Double Unders
12 Deadlifts 225/155
21 MB Sit-ups 20/14
 
*Sub 30 lateral barbel jumps today if you are still working on those DU’s
 
Post your scores to the Whiteboard.
 
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Congrats to Heather and Ryan who competed in Saturday’s “Lumberyard Throwdown” at NoCoast CrossFit.  Heather threw down a THIRD in the PRO division and Ryan made a top 15 in Men’s Open!  Great work you two!

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