TUE JULY 9, 2019 - CROSSFIT

“If you don’t like something, change it. If you can’t change it, change your attitude.” -Maya Angelou

Warm-up

3 Rounds
200 Meter Run
10 Banded Good Mornings
10 Single Leg KB Romanian Deadlift (5 each)
10 Russian KB Swings

Strength

Romanian Deadlift

On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts (41X1)Sets 1+2+3 - 35% of 1RM Deadlift
Sets 4+5 - 40%

(4s Negative, 1s Pause in bottom. Regular stand. Reset.)

Metcon

Sugar Daddy (Time)

21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m RunBarbell Pounds - 225/155
Time Cap: 14:00

Accessory Work

21 Guns (Time)

21-15-9:
Strict Pull-Ups
Strict Handstand PushupsTime Cap: 12:00

This will be a repeated benchmark. Do what you can in the time allowed. Mark your score down and any scales used.

 

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