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September 7, 2018

6
Sep

September 7, 2018

GROUP WARMUP
2 sets –
5 T-spine openers
5 each arm seated dumbbell external rotation youtu.be/6CqS3W9vfxI
5 band pull aparts youtu.be/1lQdu_U4AAI
5 tempo goblet squats
:10 frog stretch

BARBELL/OVERHEAD WORK
3 sets of:
2 push press+2 push jerks+1 split jerk
@technical load

GYMNASTICS/POSITIONAL WORK
3 sets of:
5 muscle up transition box drill youtu.be/SqWNEmK9oek
5/3 Bar Muscle up youtu.be/BOi9-f4DhjQ or 5 bar/ring row+5 ring dips

3 sets of:
10 Stadler leg lifts
+ :25 straddle hold hollow hold youtu.be/CuNBz2KWOEY
Rest as needed

Go Get ‘Em, Jeff!

Jeff Evans competes this weekend in the Pro Division of the Kill Cliff Granite Games in Minnesota. Jeff is a former CrossFit Games and multiple-year Regionals competitor and this is his big debut after taking a year off. Rob is up to support and coach. He’s ready!

Information can be found at https://thegranitegames.com

Leaderboard HERE.

Ride or Die Tonight 

Reserve your bike! http://www.verostrength.com/ride-or-die/

Here’s the workout:

Bike erg
Every 2:00 for 20:00:
500 meters @ 90 to 110 RPM
Air bike
10 sets of:
1:00 @ 80% (400 to 600 watts)
1:00 @ 50% (150 to 150 watts)

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