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WORKOUT OF THE DAY

Monday Wod 4.24.17

Level 1
14 Minutes E120 (7 Sets)
Hang Clean (Above Knee) + Hang Clean (Below Knee)
Then
3 Rounds For Time
15 DB Thrusters 30/20#
20 Front Rack Reverse Alternating DB Lunges 30/20#
20 C2B Pull-ups

Level 2
14 Minutes E120 (7 Sets)
Hang Clean (Above Knee) + Hang Clean (Below Knee)
Then
3 Rounds For Time
15 DB Thrusters 45/30#
20 Front Rack Reverse Alternating DB Lunges 45/30#
9 Bar Muscle-ups

Optional Work
3 Tough Sets of:
Weighted GHD Hip Extension x 5 @10X3

3 Tough Sets of
Glute Ham Raise x 6-8

Accumulate 2 Minutes Per Side
Side Plank
(Elevate Top Leg For a Greater Challenge)

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MONDAY SCHEDULE

 

  • 5:30a-6:30aClass
  • 6:30aOpen Gym
  • 8:00a-9:00aClass w/ Child Care
  • 9:00a-10:00aClass w/ Child Care
  • 10:00-11:00aOpen Gym
  • 12:00-1:00pClass
  • 3:30p-4:30pClass
  • 4:30p-5:30pClass w/ Child Care
  • 5:30p-6:30pClass w/ Child Care
  • 6:30p-7:30pClass w/ Child Care

 


Northstate CrossFit is the Official Provider of Progenex in Redding, CA.