CrossFit – Tue, Aug 13
Tuesday WARM up (AMRAP – Reps)
2:00 Air Bike
-into-
6:00 AMRAP
8 Roll and Reach
4 Single Arm Dumbbell Suitcase Deadlifts
4 Alternating Dumbbell Snatches
4 Up-Downs over Dumbbell
8 Deadlifts -empty bar
Deadlift (Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).)
Metcon – Tuesday (AMRAP – Reps)
3 rounds:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest until 12:00-
For time:
45/36 Calorie Air Bike
36 Alternating Dumbbell Snatch (50/35)
27 Burpee Over Dumbbell
(KG conv: 22.5/15)