CrossFit – Wed, Feb 4
Warm up – Wednesday
8:00 AMRAP
30-second Machine
5 Hanging Knee Raises
5 Dynamic Squat Stretches
10 Glute Bridges
10 Deadbugs
4 Deadlifts (empty bar- build in weight, stay under 50%)
Deadlift (Every 2:30 × 4 sets
2 Deadlifts @80–82%)
2 Deadlifts @80–82%)
Met con – Wednesday (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
(Scored by Time)
(KG conv: 85/57.5 DL)
time cap:15mins
FFILIATE COMPETE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Deficit Push Ups (4in/2in)
Toes to Bar
(KG conv: 102.5/70 DL)
INDEPENDENCE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Toes to Bar
(KG conv: 70/47.5 DL)
LIBERTY:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts (light)
Dumbbell Bench Press (light)
Hanging Knee Raises