CrossFit – Tue, Jul 25
Shoulder Press (Shoulder Press 10-8-6-4-2)
Deadlift (5×3 Building to a heavy 90%)
*Do a set every 1 minute 30 seconds.
3 Deadlift @ 7.5/10 RPE
3 Deadlift @ 8/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 8.5/10 RPE
3 Deadlift @ 9/10 RPE
Pre-MetCon Warm-up
1-2 Sets
200m Jog
60 Single Unders
5 Single Arm Dumbbell High Pull (each arm, moderate)
5 Single Arm Dumbbell Push Press (each arm, moderate)
Then
1 set (at workout pace):
50m Run
2 Hang Dumbbell Power Clean and Jerks (at workout weight)
10 Double Unders
Metcon
McLaren (Time)
8 sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (50/35)
40 Double Unders
TC 24Min
Cool Down
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch you get the most stretch out of)
*Do a set every 1 minute 30 seconds.
10 Barbell Strict Press @ 6/10 RPE
8 Barbell Strict Press @ 7/10 RPE
6 Barbell Strict Press @ 7.5/10 RPE
4 Barbell Strict Press @ 8/10 RPE
2 Barbell Strict Press @ 9/10 RPE