081114 – Monday – Deadlift, Run, KB Swing, Pull-Up

Kendall K. holding position during the toughest part of the deadlift...

Kendall K. holding position during the toughest part of the deadlift…


CrossFit Class

Deadlift:
3 x 1 @ 90% of 1 RM

“Helen” (Compare to 112413, 050313)
3 Rounds For Time:
400 M Run
21 KB Swings (53/35)
12 Pull-Ups

Post Workout Mobility:
Hamstring Smashing w/single lacrosse ball (2 minutes per side)


Strength Class

Pause Back Squat:
2-2-1-1-1-1
*2 second pause at rock bottom

Bench Press:
3-3-2-1-1-1

Bent-Over Row:
5-5-5

Good-Mornings:
5-5-5


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
Run 1 Mile – complete 10 Air Squats every minute


Competition Class

Monday – 081114 – (15/28)

Post thoughts and results to “comments”.

 •  Aug 10, 2014

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