20 April 2015 CrossFit WOD | 619

20 April 2015 CrossFit WOD

Evan Loker CrossFit 619

Hey 619,

Just a quick update from Joe Lee on our friend Evan Loker. He was able to stop in on Friday afternoon and deliver our card. Evan is doing much better! As we all know Evan is a great athlete and his spirit in the gym is always top knotch! His athleticism and attitude truly helped him pull through this. He’s in great spirits and is now ready to begin the next leg of his recovery. He should be discharged tomorrow. For those that know Evan well he said feel free to reach out.

Monday

Supplemental Strength
Find your 2 Rep Max Overhead Squat
2 x Max Rep Ring Muscle Ups

Power/Strength
7 x 1 *Hang Snatch + 2 Overhead Squats
Every 2 Minutes

Workout of The Day
15 *Hang Snatches 135/95 115/85 95/65 75/55
30 Toes to Bar
15 Overhead Squats
30 Chest to Bar Pull Ups
15 Hang Power Snatches
30 GHD Sit Ups
15 Power Snatches
30 Butterfly Sit Ups
* Beginners should sub out Hang Snatches for Overhead Squats or Hang Power Snatches

Supplemental Endurance
30 Handstand Push Ups
1000 Meter Row
30 Burpees to a 6” Target
1000 Meter Run

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