Workout

TWO PARTS

I. ON A 10:00 RUNNING CLOCK...

Establish 5RM Deadlift


-Rest 5:00-


II. ON A 10:00 RUNNING CLOCK...

Establish 3RM Thruster


PARTNER FINISHER

2 ROUNDS FOR TIME

200m Run

30 Air Squats

30 Up-Downs


*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.

Homework

 Snack work

AMRAP x 10 MINUTES

5 / 5 Single Leg KB RDLs

50' Reverse Lunges

:45 Ring FLR or Plank on Hands


*Athletes should think about squeezing butt

and pressing shoulder blades apart.


3 SETS

12 Curl to Presses (KBs)

12 KB Bent Over Rows

12 Strict Dips

-Rest 1:30 b/t sets-


50 Side Crunches (L/R)

 

CONDITIONING

10 Sets (85%)

12/10 Cal Row

8 WB (20/14)

6 DB Snatches 65/45

-Rest 1:00 b/t-

STRENGTH

EVERY 1:30 x 10 SETS

5 Squat Snatches @ 60%

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource