Monday 190114

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Fight Gone Bad

Complete 3 rounds for total reps of:

1:00 Wall Balls, 20#/14#

1:00 Sumo Deadlift High-Pull, 75#/55#

1:00 Box Jump, 20″

1:00 Push Press, 75#/55#

1:00 Row (cal)

1:00 Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to: 6/26/18, 4/25/17, 5/5/15, 11/6/13, 5/9/11, 11/24/10


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Matty V, KB swings, 6am!


The sumo deadlift high pull makes an appearance today! We don’t see this movement terribly often so here’s a little tutorial on the movement from CrossFit HQ for you to dig into. Even if you’ve never done this movement before today, the fact that it uses a core-to-extremity movement pattern – hips first, then pull with the arms – allows you to understand how it works simply because of all the other movements you do on the regular as part of your CrossFit workouts. Pretty cool, right?


2 thoughts on “Monday 190114”

    1. That’s what I usually call him too. But just like when I coach the 6am sometimes names are hard. Just wait until tonight’s post where I show you a pic of Matty V that looks just like Adam B!

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