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#3469 – Tuesday MIFit & CrossFit

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Tuesday 9/24/19

STIMULUS – We are looking at this workout with a classic EMOM stimulus in mind, repeatable efforts across the full 21 minutes. This
one will get challenging for athletes pushing the WB weight or reps today but they should stay within a similar range for reps the entire time.
For the DB snatch, looking for less than :40 worth of work. On the bike, looking for less than :45 worth of work. And in the WB, we are looking for MAX reps…try to stay working for at least :30-:40. We will also establish a minimum of 10 reps. If you drop before 10, pick it back up and get at least 10 reps.


EMOM x 21 MINUTES

MIN 1 – 12 Alt. DB Snatch 50/35#
MIN 2 – 12/10 Cal Bike
MIN 3 – Max “Unbroken” Wall balls 20/14

Score for workout is total Wall Balls


COOL DOWN
FOR RECOVERY

4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats