CrossFit – Tue, Dec 20
Warm up – Tuesday
Deadlift (Weight)
STRENGTH WAVES
Deadlift
5 @ 75%, 3 @ 80%, 1@ 90%
5 @ 77.5%, 3 @ 82.5%, 1@ 92.5%
5 @ 80%, 3 @ 85%, 1@ 95%
Met Con – Tuesday (Time)
CONDITIONNG
4 rounds
400m run
15 DB snatch @ 15/22.5kg
12 STRICT pull ups
*decrease pull ups by 3 reps a round
(12, 9, 6, 3)
ADV Option:
4 Rounds
400m run
20 KB snatch @ 24/32kg (change hands as needed)
X 2 chest to bar pull up
(24, 18, 12, 6)
Accessory
2 rounds for quality
8-10 half kneeling KB press each side
8-10 strict push-ups
3 rounds for quality
20 forwards single unders
20 backwards single unders
10 Alternating V-ups
5 wall angels