CrossFit – Wed, Jun 10
Warm Up (Checkmark)
3 Sets
10 Inchworms
10 Barbell Deadlifts
10 Air Squats
Deadlift (Weight)
Every 1:15 minutes:
Set 1- 5 reps @ 60%
Set 2- 4 reps @ 65%
Set 3- 2 reps @ 70%
Set 4- 1 reps @ 75%
Set 5- 1 reps @ 85%
Set 6- 1 reps @ 90%
Then…
3 Sets
6 Deficit Deadlifts @50% 3″- 45 lb plate
5 Seated Box Jumps (24/20)
Rest 1 min between sets
METCON (Time ↓ Shorter is Better)
2 Rounds For Time:
50 ft Hand Stand Walk
25 Toes to Bar
150 ft Sand Bag Carry (Bear Hugh) 100/70 lbs
Rest 1 min
150 ft Sand Bag Carry (Bear Hugh) 100/70 lbs
25 Toes to Bar
50 ft Hand Stand Walk
Rest 2 min between rounds
Rx+:
150/100 lbs
Sc:
5 Wall Walks
Knee Raises or Toes to Ring
70/50 lbs
Accessory Work (Checkmark)
3 Set
8/8 Weighted Bulgarian Split Squats
Note last weight only.