CrossFit Route 7 » Monday, August 1, 2016
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Monday, August 1, 2016

August Schedule UPDATE starting 8/1:
Open Gym at 7:30 am on Mondays, Wednesdays and Fridays: Open gym athletes cannot disturb main Wod (may need to drop lifts onto crash mats). Open gym athletes must sign in and it counts as a WOD
Sundays starting 8/7 :
WOD at 1000
Yoga at 1115
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Strength/skill Schedule:
Monday: Hand Stand Push Up
Tuesday: Power Cleans
Wednesday: ME Box Jump
Thursday: Back Squat/ Accessory
Friday: Power Snatches
Saturday: Deadlift

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HSPU Technique

For time:
4 HSPU 6″ deficit
6 HSPU 4″ deficit
8 HSPU 2″ deficit
10 HSPU Games standard
8 HSPU 2″ deficit
6 HSPU 4″ deficit
4 HSPU 6″ deficit

Fx: 30 HSPU for time (games standard)

5 x 500M Row
rest 2:00
*Score slowest row

 

Luke 6:31-35

31 Do to others as you would have them do to you.

32 “If you love those who love you, what credit is that to you? Even sinners love those who love them. 33 And if you do good to those who are good to you, what credit is that to you? Even sinners do that. 34 And if you lend to those from whom you expect repayment, what credit is that to you? Even sinners lend to sinners, expecting to be repaid in full. 35 But love your enemies, do good to them, and lend to them without expecting to get anything back. Then your reward will be great, and you will be children of the Most High, because he is kind to the ungrateful and wicked.

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