Workout of the Day – Monday 4/23/12

April 22, 2012 in Uncategorized

CrossFit WOD Marathon Training WOD
Snatch – 1 @ 87.5%
+
Hang Clean – 4 x 2 @ 70%
+
Squat – 3 x 5+ @ 80%
+
“Frelen”
400m run
21 Thrusters
21 KB Swing
21 Pullups
400m run
15 Thrusters
15 KB Swing
15 Pullups
400m run
9 Thrusters
9 KB Swing
9 Pullup

20min Cap
Beginner: DB Thrusters / Body Rows
Intermediate: M – 75# Thruster; 44# KB; F – 45# Thruster; 35# KB
Rx: M – 95# Thruster; 53# KB; F – 65# Thruster; 44# KB
Advanced: M – 125# Thruster; 72# KB; C2B; F – 95# Thruster; 53# KB; C2B

 “Helen”
3 Rounds
Run 400m
21 KBS – 53/35#
12 Pullups

Run
No Run

How to Do Squats Properly – The Ultimate Guide
Recovery
Fitness Trackers Use Psychology to Motivate Couch Potatoes
The Two Pains of Zach Even-Esh
Starting Positions in Hang Olympic Lifts

Follow @brownryan729 on Instagram: Looks like someone got ahold of my secret notes and *programmed* a shit ton of rest. It's going to take 6 hours to get through the workouts this week, but you will be well rested.



And, check out Waylon finally nailing his 315lb clean. Feel free to make fun of Shark’s “Jersey Shore” yelling in the background.

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