CrossFit – Fri, May 5
Warm-Up
Warm-Up
AMRAP x 3 MINUTES
5 Good Mornings
5/5 SL Glute Bridge-Ups
5 Strict Press w/Empty Barbell
INTO..
AMRAP x 4 MINUTES
5 Above the Knee Deadlifts
5 Hang Muscle Cleans
5 Push Press w/Empty Barbell
5 Cat Cows
Strength – All
Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep )
Workout – Performance
“GUAC IS EXTRA” (Weight)
EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk
*Goal is to perform all 9 movements unbroken at or above the weight you would use for the DT Workout (155/105).
(Score is Weight)
NOTE: W.O.W. this is our pick for epic workout of the week!
Workout – Fitness
“GUAC IS EXTRA (FITNESS)” (Weight)
EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod)*
3 Hang Power Cleans
2 Push Jerk or Push Press
4 Deadlifts (Athlete Choice, Mod)*
3 Hang Power Cleans
2 Push Jerk or Push Press
**Goal is to perform all 9 movements unbroken at or above the weight you would use for the Fitness version of DT Workout (115/75).
(Score is Weight)
NOTE: W.O.W. this is our pick for epic workout of the week!
Optional Cool Down
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
(Score is Weight)
Week 1 of 6 Wendler