Tuesday – 151110

Nikki Cox – Double Under

Speaking of awesome moms that are in the gym 5 days a week for years…

Nikki, I just came across THIS POST that I wrote some 18 months ago. We are still ridiculously fortunate to have you in our gym.

Folks, Nikki – along with umpteen others from our gym – will be participating in the Tag Team Throwdown this Saturday in Chesterfield. It would be excellent to have a good 314 crowd present to cheer them on.

You can CLICK HERE FOR DETAILS.

If we have a good chunk of us going, we can make a day of it, carpool, grill out, bring some coolers, etc… It will definitely be a great time.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Bench Press

2@65%
2@72.5%
3×5@77.5%
1×5+@77.5%

– Use working 1 RM or 90%
– Stop 1-2 reps shy of failure

or

Snatch Work

Snatch High Pull + Hang Snatch
5x 2+1

WOD

50 Wall Balls 20/14
50 Russian Kettlebell Swings 70/53
50 Wall Ball Situp*
50 Goblet Squats
150 Double Unders

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