Workout of the Day 23 Jan 2017

Workout of the Day 23 Jan 2017

CFP Washington, CFP Kinection – *CrossFit Main Class

“Humility is the solid foundation of all virtues.”
-Confucius

Metcon

“The Seven” (Time)

7 Rounds of:

7 Handstand Push-ups (Pike/HR Push-Ups)

7 Thrusters (135/95) (95/65) (75/55)

7 Toes-to-Bar (Knee Tucks)

7 Deadlifts (245/165) (185/135) (135/95)

7 Burpees

7 Kettlebell Swings (32/24) (24/16)

7 Pull-ups (Jumping PU)

Share a barbell with a buddy. We will stagger as needed.

Mobility

Couch

Pigeon

Lateral Opener

Foam Roll Lats

Competitor Accessory Work

1. Snatch

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

(80%1)2

2. Snatch Pull

95%/3

(100%/3)4

3. Front Squat

60%/3

70%/3

75%/3

80%/3

(85%/3)4

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