CrossFit 082319

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

18/15 Cal Row, Bike, or Ski

10 KB Dead Lift/10 KB Dead Lift High Pull

8 DB/KB Upright Pulls ea. Arm

8 Push Up Inch Worms/8 Spider Lunges

30s Banded OH Distraction ea. Arm

Weightlifting

In 16 minutes perform the following working sets for the Dead Lift:

3, 2, 2, 1, 1

Establish a heavy single for the day.

Deadlift (1 x 1 Reps )

WOD

Metcon (3 Rounds for time)

3 RD’s:

8 Power Snatch (95/65#)

30 Double Unders

2 Min Rest

3 RD’s:

6 Power Snatch (95/65#)

30 Double Unders

2 Min Rest

3 RD’s:

4 Power Snatch (95/65#)

30 Double Unders

L1: 75/55#, 45 Single Unders

Rx: As Written

Rx+: 135/95#