CrossFit – Tue, May 2
Strength
Deadlift Barbell Prep
3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
Deadlift (5×5 * Sit to Jump to Tall Box af each set)
Pre-MetCon Warm-up
2 Sets
1:00 Row (moderate)
50 Single Unders
5 Inchworms
5 single leg dumbbell RDL (each side) (moderate)
5 Hang Dumbbell Snatches (each side) (moderate)
1 Set (at workout pace)
2 Devils Press (at workout weight)
20 Double Unders
2 Devils Press (at workout weight)
Metcon
N*Sync (Time)
3 sets
10 Devil’s Press (2×50/2×35)
100 Double Unders
10 Devil’s Press (2×50/2×35)
-Rest 1:1 b/t set-
*Sets are ideally unbroken
5 Deadlifts @ 7/10 RPE
5 Deadlifts @ 7.5/10 RPE
5 Deadlifts @ 8/10 RPE
5 Deadlifts @ 8.5/10 RPE
5 Deadlifts @ 9/10 RPE
*5 Sit to Jump Tall Box Jumps after each set.
**Sit to Jump Tall Box Jump: sit in a chair and then explode up onto box