Friday July 5, 2013

Workout of the Day for Friday July 5, 2013 

In 15 minutes, work up to heavy sets of 3 rep Overhead Squats

Conditioning – Friday = Athlete’s Choice
A. “Mind Eraser”
7 Power Clean (135,95)
7 Burpees
200m Run

*B. From on FRIDAY 130607
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
7 Chest to bar pull-ups
10 reps, alternating Dumbbell squat snatch, 35/25 pounds

*C. Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

*CrossFit for Hope will be the workout on Saturday July 6. You can donate by clicking here. If you are working out on Saturday, workouts B and C are not recommended.


Structure and Purpose” with Lucas Parker – [video]

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