February 7, 2014
MATT & BOB sporting their RXD STRONG shirts.
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SUPPORT YOUR RXD ATHLETES:
This Saturday, we have athletes competing in the NLI and we also have athletes competing in a second CrossFit competition. Merisa and Ian are teaming up to compete in Ruination CrossFit’s Cupids Massacre in Aliso Viejo.
Their heat times are: 9:40 am, 11:10 am, and 1:30 pm.
AREN’T THEY CUTE!
STRENGTH:
Three sets of:
Push Press 10 reps @50-60%
(Rest 45 sec.)
Toes-2-Bar 15 reps
(Rest 1 min.)
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WOD:
EMOM 10 minutes:
10 KB Swings + 5 Burpees
Fitness: 53/35
Performance: 70/53
*Make your swings perfectly vertical.
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Supplemental Performance Training:
Front Squats
5@ 75%
3@ 80%
1@ 90%
1@ 95%
1@ 95-100%
1@ 95-102%
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Three sets of:
12 reps DB Bent Over Rows
(Per arm)
&
12 reps Band Lat Pull Downs
*See Coach Eric for direction on these.