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patdown

 

You all know Pat is the creator of each week’s Monday Monster Mash.  It has become pretty popular in the CF community – as crazy CrossFitters everywhere are always looking to get together and make memories of suffering.  The crew at NorCal loves those types of memories as much as anyone, so we have been turning the originally programmed individual versions of the Mash into team workouts.  We have done teams of 2 or 3.  On the days we plan on doing this I will post the original version for an individual athlete and how we have changed them into a team workout.  The goal is to help coaches figure out how to make any workout into a team event…… and also to encourage you to play nice with your friends.

 

Here we go!

 

Vivendi Lab. Week 9.  Monday.

 

For Time:

 

80 Wall Balls 20/14

40 Handstand Push Ups

20 Deadlifts 365/255

 

Rest 10 Min

 

21 Chest to Bar Pull Ups

21 Kettlebell Swings 70/53

21 Squats with the Kettlebell

15 Chest to Bar Pull Ups

15 Kettlebell Swings 70/53

15 Squats with the Kettlebell

9 Chest to Bar Pull Ups

9 Kettlebell Swings 70/53

9 Squats with the Kettlebell

 

Rest 10 Min

 

12 Power Snatch 155/105

2 L Sit Rope Climbs

9 Power Snatch 155/105

2 L Sit Rope Climbs

6 Power Snatch 155/105

2 L Sit Rope Climbs

3 Power Snatch 155/105

2 L Sit Rope Climbs

 

Team Version:

 

In Pairs For Time:

 

(On Part 1 only 1 Person may work at a time)

150 Wall Balls

80 Handstand Push Ups

50 Deadlifts 365/255

 

Rest 7 Min

 

(On Part 2 both athletes do the entire workout but MUST move from station to station together)

21-15-9

Chest to Bar Pull Ups

Kettlebell Swings 70/53

Squats with the Kettlebell 70/53

 

Rest 7 Min

 

Partner 1: 12 Power Snatch – 1 Legless Rope Climb

Partner 2: 12 Power Snatch – 1 Legless Rope Climb

Partner 1: 9 Power Snatch – 1 Legless Rope Climb

Partner 2: 9 Power Snatch – 1 Legless Rope Climb

Partner 1: 6 Power Snatch – 1 Legless Rope Climb

Partner 2: 6 Power Snatch – 1 Legless Rope Climb

Partner 1: 3 Power Snatch – 1 Legless Rope Climb

Partner 2: 3 Power Snatch – 1 Legless Rope Climb

155/105

 

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