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Playing with the keg for the first time yesterday.  It was fun!!

keg

 

Picture courtesy of Kill Cliff.

 

Great event out here in Utah to raise money for Operation Underground Railroad.  So happy that I got to be a part of it!

 

A couple REALLY good little numbers on CrossFit.com this week!  Get them going for your Sunday!

 

Vivendi Lab. Week 4. Sunday.

 

Inverse Tabata Shoulder Press 155/95

Inverse Tabata Front Squat 245/165

Inverse Tabata Deadlift 365/235

 

Inverse Tabata means 10 seconds on 20 seconds off.  You will do 4 minutes (8 intervals) at each exercise, resting 2 minutes between movements.)

 

20 Min AMRAP

5 Burpees

1 Rope Climb 15′

30 Double Unders

 

 

Notes:

On the weights for all 3 movements, they are somewhat heavy but you should pick a weight that you can do 8-10 in a row when you are fresh.  If you are only getting 1 rep or doing singles early on, it’s too heavy.

 

 

One Response to “.com for Your Sunday”

  1. Superkeith

    Instead of shoulder press I did hang power cleans @ 135.
    Front squat- 205
    Deadlifts- 315
    17 rounds + 8 reps
    Substituted 3 strict chest to bar for the rope climbs. That’s 510 double unders. Definitely the most in any given workout. ✌️

    Reply
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