CrossFit – Mon, Sep 29
Warm Up
Deadlift (
Every 2 minutes for 10 minutes perform 1 set of deadlifts + 8 Dual Dumbbell Rows
Every 2 minutes for 10 minutes perform 1 set of deadlifts + 8 Dual Dumbbell Rows
*Set 1 – 2 @ 60-65%
*Set 2 – 2 @ 65-70%
*Set 3 – 2 @ 70-75%
*Set 4 – 2 @ 75%
*Set 5 – 2 @ 75%
@ minute 10 perform
2 Sets of 10 banded deadlifts (135/95 lbs)
)
*Moderate weight for the DB rows.
METCON (Time)
Option 1:
21-15-9 reps for time of:
Power Cleans (135/95 lbs)
Ring Dips
*SC: – stationary dips (these are significantly safer) or Push Ups
*Rx+: (185/125 lbs) and
7-5-3 Ring Muscle Ups
Goal =< 9 Minutes
Cap = 11 Minutes
METCON (Time)
Option 2:
For time:
21 Power Cleans (135/95lbs)
15 Bar Facing Burpees
15 Power Cleans
9 Bar Facing Burpees
9 Power Cleans
3 Bar Facing Burpees
*For a more conditioning version do Option 2
Rx+: 185/125 lbs
Goal =< 9 Minutes
Cap = 11 Minutes
Three sets of:
50 Foot Banded Monster Walk (forward and backward)
15 Banded Good morning
30 Second Side Plank (each side)
10 Kettlebell Deadlifts