CrossFit- 9:00 & 10:00am
Yoga- 5:00pm
Matt looking strong on his Romanian Deadlifts!
Conditioning
Complete the following congo-line style in teams of three, with each partner completing the
following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to- Bar Pull-Ups
following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to- Bar Pull-Ups
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get
on the erg and begin his 1000 meter row. A partner may only advance to the next station once
the person ahead of them has completed the task and moved to the next station. Partner A
may begin the B portion of the workout as soon as Partner C has completed his 1000 meter
row and moved on to Thrusters.
on the erg and begin his 1000 meter row. A partner may only advance to the next station once
the person ahead of them has completed the task and moved to the next station. Partner A
may begin the B portion of the workout as soon as Partner C has completed his 1000 meter
row and moved on to Thrusters.
If you don’t have a couple of training partners to perform this with, do the following…A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then….B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to- Bar Pull-Ups
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then….B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to- Bar Pull-Ups