CrossFit – Wed, Aug 21
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
4 Shuttle Runs
10 Roll and Reach
10 Bird Dogs
10 Glute Bridges
8 Deadlifts – empty bar
5 Half Kneeling Single Arm Dumbbell Press. (each)
Deadlift (Deadlift for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).)
Metcon – Wednesday (AMRAP – Reps)
300ft Odd Object Carry (100/70)
-into-
5 Rounds
10 Dumbbell Push Press (50s/35s)
50ft Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
300ft Odd Object Carry (100/70)
* Use an object with a total weight around 100/70. Variety of options include dumbbells, kettlebells, barbells, sandbag/sandball, or anything else you can find.
(KG conv: 22.5/15 DBs, 45/32.5 odd object)
Suggestions:
Sandbag
weight plate(s)
barbell with weight