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

[caption id="attachment_6582" align="alignnone" width="575"]Kendall K. holding position during the toughest part of the deadlift... Kendall K. holding position during the toughest part of the deadlift...[/caption] 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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