CrossFit – Thu, May 1
Metcon Warm Up
Thunder Road (Time)
AMRAP 3-3-3-4 Minutes
21 Calorie Row
15 Dumbbell Shoulder to Overhead (2×50/35)
9 Lateral Burpee Over Rower (face away from the monitor)
AMRAP Deadlift (315/225)
*Rest 1 minute between sets.
**Go until 45 Deadlifts are accumulated. This means that at whatever point in the workout that you’ve completed your 45th deadlift you’re done. If you don’t get to 45 reps you will just finish out all the AMRAPs, your score will be 16 minutes and you can note how many reps you completed in the notes.
Dumbbell Bench Press + Deficit Push Up (Weight)
*Do a set every 2 minutes and 30 seconds.
4 Sets
10 Dumbbell Bench Press @7-8/10 RPE
12-15 Deficit Push Up (2 inch)
Movement Prep/Activation
2 Sets
1:00 Row (easy-moderate)
15 Banded Good Morning
10 Single Arm KB Press R/L (Light-Moderate)
10 Single Arm KB Deadlift R/L (Light-Moderate)
5 Burpee
-Then-
Warm up to workout weights.
Workout Prep
1 Set (at workout pace)
4 Calorie Row
3 Dumbbell Shoulder to Overhead (at workout weight)
2 Lateral Burpee Over Rower (face away from the monitor)
1 Deadlift (at workout weight)