CrossFit 071219

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

3 RD’s:

50m Run

10 Wall High Knees

10 Spider Lunges/Inch Worms/Kossack Squats

5 Barbell Muscle Snatch (Increase Load ea. RD)

5 Barbell Snatch Grip Push Press

Weightlifting

In 16 Minutes perform 5 sets of 3 Dead Lifts @ 85% or higher of 1RM Dead Lift. Rest 2 minutes between working sets. Working sets do not need to be completed all at the same weight.

Deadlift (5 x 3 reps @ 85%+)

WOD

Metcon (Time)

400m Run

30 Power Snatch (135/95#)

400m Run

L1: 95/65#

Rx: As Written

Rx+: 155/115#