Tuesday, April 18, 2018 - Train8nine
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Tuesday, April 18, 2018

Lift 8N – Pull Day

9 minute EMOM

1st minute:  8 Barbell Romanian Deadlifts RTF 5 (light weight)
2nd minute: 12 Barbell Bentover Rows RTF 5 (light weight)
3rd minute: 12 Corkscrews
*repeat for two more rounds

 

Skill

6 rounds

:30 Handstand Holds followed by :30 rest

 

Metcon

Teams of two perform

8 minute AMRAP

15 American Kettlebell Swings

Elite: 70 / 55
Rx: 55 / 35
Scaled: 35 / 20

*one partner performs the 15 KBS as the other rest,  Continue this pattern for the duration of the time.  Count reps, post to whiteboard.

 

rest 3 minutes

 

Teams of two perform

9 minute AMRAP

250 meter row

*one partner rows 250 meters as the other rest,  Continue this pattern for the duration of the time.  accumulate as many meters as possible, post to whiteboard.

Prior to opening Train 8NINE, Mike was a co-founder at I Am CrossFit, Crush Games and Formulx supplements. Mike spends his time researching literature on performance and physical development.

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