Thursday

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That custom @thewestcoastclassic sign up picture! Team Humanity in full effect. That uh oh Oreo action coming back at you. Can’t wait to compete with the homies in SoCal! #competition #teamof3 #crossfit #sanctionals

A post shared by Rodrick Lopez (@rodricklopez) on Nov 21, 2019 at 10:41pm PST

Full Workout:

Session 1:

Aerobic Development - Aerobic Threshold
Keep heartrate between the following two numbers 144bpm-154bpm DO NOT GO ANY HIGHER then 154bpm
60 Minutes of:
400m Run
500m Row

 

Session 2:

Deadlift
EMOM x 8 minutes:
3 Deadlifts @ 80-85% of 3RM from last week.

 

Conditioning 1
For Time:
15 Burpee Bar Muscle Ups
15 Single Arm DB Push Press @ 50lbs (per arm)
10 Burpee Bar Muscle Ups
10 Single Arm DB Push Press @ 50lbs (per arm)

Conditioning 2
10 Rounds of:
1 Legless Rope Climb
10 Thrusters @ 95lbs
Rest 60 seconds after each round

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