“Only in the darkness can you see the stars.” — MLK
Tomorrow we honor Dr. Martin Luther King, Jr. with a memorial workout.
Workout for Monday, January 18th, 2021 —
This is a workout originally shared by @crossfittemplum and then by @onenationfitness to honor Dr. Martin Luther King, Jr. The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I Have a Dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How Long, Not Long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.
Sub dumbbells if needed, thrusters with one dumbbell for wall balls, and bent over rows for pull ups.
HAN Plan Workouts 
20:47. 65#. 32 strict pull-ups and DB thrusters for WBs.
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So speedy!! Glad I started after you or I would have felt pressure to speed up!
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25:06 RX with Amanda and Jillian Front Squats killed me in the end, WB not as bad as expected.
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Emily, not sure why this came up as anonymous
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26:39 with thruster and bent-over row subs.
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22:33. 85#. 20lb wb. 44lb kbs. Ring rows. RR sucked. Firearms are shot. Need more wrist curls😀
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Ended up skiing in the AM and then had a big lunch. Changed this to more of a heavy day in hopes of keeping that lunch down.
63 Power Cleans @95
64 Deadlifts @125
64 Strict Pull Ups (yellow band)
65 Bench Press @95
68 Back Squats @95 (from rack)
Took around 55 minutes. Did most in sets of 5 with rest inbetween. Deadlifts were sets of 10 and back squats were sets of 6. I am going to be sore tomorrow! Wait, I’m already sore. Ruh roh.
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