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Monday November 12th

11
Nov

Monday November 12th

deadlifts at Boulder CrossFit

Route 66 Biking Challenge Update:

Through the first 11 days of the challenge, we are about 390 miles in to the 2,440 mile trip. Our biking journey has taken us throught the towns and cities of Braidwood IL, Bloomington IL (home of the David Davis Mansion), Atlanta, ILSpringfield, IL, St Louis, MO, and finally stopping in Cuba, MO for the night. About 2,000 miles to go, but on a great pace to finish the challenge before the end of the year! Monday’s programming should get us well on our way toward our goal so happy riding!!

WOD:

strength:

E2Mo2M x5: 3 pause front squats @65% of 1 rm

conditioning:

“Apples and Oranges”

1 mile bike

20 thrusters 95/65/45#

*4 min time cap

2 min rest then (start the second WOD on the 6:00):

20 thrusters 95/65/45#

1 mile bike

*4 min time cap

*If not completed within 4 minute cap, score total thrusters completed or total distance biked.

4:00pm Comp WOD:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

“JackieJack”
For Time:
1000 Meter Row
50 Thrusters (65/45)
15 Bar Muscle-ups
50 Thrusters (65/45)
1000 Meter Row

*strength starting by 4:15pm and conditioning by 4:35pm

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