CrossFit – Tue, May 7
Warm-Up
Warm-Up
1 ROUND
5 Cat Cows
5/5 Moose Antlers
:20 Superman
10 Alt. Deadbug
10 Bodyweight Good Mornings
Into…
2-3 ROUNDS
7/5 Cal Bike or 12/8 Cal Row
5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean*
*Perform all KB movements with one arm and then all KB movements with the other arm
Strength – All
EVERY 2:00 x 5 SETS* (Weight)
3 Deadlifts
+
2 Hang Power Cleans
*Start Light and build slightly past workout weight.
(Score is Weight)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
25/20 or Cal Bike or 35/28 Cal Row
12 Deadlifts (205/145)
4 Hang Power Cleans
(Score is Rounds + Reps)
KG BB: (93/65)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
20/15 Cal Bike or 28/21 Cal Row
12 Deadlifts (155/105)
4 Hang Power Cleans
(Score is Rounds + Reps)
KG BB: (70/47.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)