THU APRIL 25, 2019 - CROSSFIT

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β€œBelieve in yourself or no one else will.” -Clone Wars

Warm-up

3 Rounds
200 Meter Jog
10 Reverse Lunges
10 KB Swings
10 KB Deadlifts

Strength

Deadlift (3-1, 3-1, 3-1)

On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts @ 74%
Set #2 - 1 Deadlift @ 81%
Set #3 - 3 Deadlifts @ 74%
Set #4 - 1 Deadlift @ 86%
Set #5 - 3 Deadlifts @ 74%
Set #6 - 1 Deadlift @ 91%

Week 3, increasing by 2% on all lifts today from last week's effort.

Metcon

Metcon (Time)

"Start the Machine"
Every 4:00 x 3
200 Meter Run
8 Front Rack Reverse Lunges (95/65)
16 Abmat Sit-Ups
60 Double UndersScore is slowest round

Cool Down/Mobility

Foam Roll: Focus on Low back and glutes, quads and hips.

 

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