CrossFit – Wed, Oct 8
Warm Up
Deadlift (Every 2 minutes for 12 minutes perform 1 set of deadlifts + 12 GHD’s
*Set 1 – 2 @ 60-65%
*Set 2 – 2 @ 65-70%
*Set 3 – 2 @ 70-75%
*Set 4 – 2 @ 75%
*Set 5 – 2 @ 75-80%
*Set 6 – 2 @ 80%
@ minute 12 perform
1 Set of 10 banded deadlifts (155/105 lbs))
*Use same band as last week (Sep, 29)
Rx+: Perform 16 GHD’s instead
METCON (2 Rounds for reps)
Complete as many rounds and reps as possible in 9 minutes of:
5 Power Snatches (115/85lbs)
10 Deadlifts
50 Double Unders
Rest 3 minutes, and then:
@ minute 12
Complete as many rounds and reps as possible in 6 minutes of:
5 Pull ups
10 Shoulder to Overhead
50 Double Unders
Rx+: 135/95lbs
Rx+: Bar Muscle ups
Three sets of:
10 Bird Dogs (each side)
50 Foot Suitcase Carry (each arm)
50 Foot Double Kettlebell Front Rack Carry
10 Alternating Cossack Squats (5/leg)
10 Russian Kettlebell Swings