CrossFit – Thu, Aug 29
Warm up – Thursday (AMRAP – Reps)
10:00 AMRAP
1:00 Machine
10 Roll and Reach
10 Bird Dogs
3 Deadlifts (empty bar – build across sets)
5 Sumo Deadlift High Pull (kettlebell)
5 Pike Push Ups
Deadlift (#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs)
Metcon – Thursday (AMRAP – Reps)
3-6-9-12-15-12-9-6-3
Handstand Push Ups
Sumo Deadlift High Pull (95/65)
V-Ups
(KG conv: 42.5/30)
Time Cap: 15mins
RX+
3-6-9-12-15-12-9-6-3
Strict Handstand Push Ups
Sumo Deadlift High Pull (95/65)
V-Ups
(KG conv: 42.5/30)