CrossFit – Wed, Jan 28
Warm Up
Deadlift (Every minute for 5 minutes:
2 Deadlifts @ 85%
Speed Focus
2 Deadlifts @ 85%
Speed Focus
Then
Every minute for 3 minutes:
5 tempo DL @ 50% (3-sec down)
)
Skill Conditioning (Checkmark)
Every minute for 6 minutes:
Station 1- 16 Alternating Pistols Squats
Station 2- 16 Banded Hamstring Curls
Sc:
Station 1 : Tempo Goblet Hold Alternating Cossack Squats or Alternating Box Step Ups
METCON (AMRAP – Reps)
CrossFit Open 14.1
10 min AMRAP:
30 DU
15 power snatch (75/55)
Goal is 7+ Rounds
RX+ is 8+ Rounds
Three sets of:
12 Cal Bike
10 Good Mornings
6 Empty Barbell Deadlifts