CrossFit – Wed, Mar 8
Warm-Up
Warm-Up
EMOM x 8 MINUTES* (:40 ON // :20 OFF)
MIN 1 – BW Good Mornings → BB Good Mornings
MIN 2 – Push-Up to Pike → Hand Release Push-Ups
MIN 3 – BB Jefferson Curls → BB RDLs
MIN 4 – Up-Downs → Up-Downs Over Bar
*Progress to second movement in round 2
Strength – All
Deadlift (EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*)
5 ‘Library’ Deadlifts*)
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (255/175)
9 Strict Ring Dips
12 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (115/79)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (185/135)
6 Hand Release Push-Ups
9 Burpees Over Bar
-Rest 1:30 b/t Sets-
*Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (85/60)
Optional Cool Down
Metcon
2-3 SETS
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings
(No Measure)
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)