3 rounds for time:
21 Wall Ball (9/6kg)
14 Pushups (^HSPU)
7 Deadlifts (110/75kg) (^145/95kg)
Working for 30 seconds at the start of each minute, rotating EMOM for 28 minutes:
Cals on Rower
Deadlift @40 % of 1RM
Renegade Row (15/10kg. Each RR completed = 3 reps)
Open Gym with April:
4pm - Power Clean
5pm - Gymnastics: Core skills + strength training. Pull-Ups of all varieties.
Stage 2 of qualifying for the Masters divisions at the CrossFit Games begins today with four more workouts being released online.
The gym will be closed on Saturday morning (no classes) but we will have an Open Gym from 2 – 4pm. There’ll be the option at 2 and 3pm to join a group doing the workout “Galagher and McDonald”. This is also a good workout to attack as a partner WOD with both partners completing each of the runs and alternating work/rest on the other movements.
8 x 3 x 80 – 90% of 1RM
5 rounds for time:
3 Rope Climbs
21 OH Walking Lunges (20/15kg)
This is an excellent clip from a successful athlete, business owner and family man (Jason Khalipa) and it gels with this quote:
“Life isn’t about finding yourself. Life is about creating yourself.” (George Bernard Shaw)