WED OCTOBER 17, 2018 - CROSSFIT

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“Intensity is the price of excellence” – Warren Buffet
Be the hardest worker in the room.

Warm-up

2 Rounds
5 Y-T-W’s
10 Arch to Hollow
10 Burpees
--
2 Rounds
5 Straight Leg Deadlifts
5 Deadlifts
5 Inchworms with a Push-Up

Strength

Deadlift (3-3-3, 2-2-2, 1-1-1 *Final Week)

3 Sets of 3 @ 84% of Deadlift 1RM
3 Sets of 2 @ 88% of Deadlift 1RM
3 Sets of 1 @ 92% of Deadlift 1RM

Every 2:00

Metcon

Metcon (AMRAP - Rounds and Reps)

"Clothesline"
Ascending Ladder for 12:00:
2 Push Presses (135/95)
2 Toes to Bar
2 Box Jump Overs (24″/20″)
--
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
--
6 Push Presses
6 Toes to Bar
6 Box Jump Overs
... add 2 reps to each round until 12:00 is up.

Cool Down/Mobility

1:00 Sink Stretch (bar on rig)
10 Cat/Cow
30 Second Prone PVC stretch with partner
30 Second Behind the back PVC stretch with partner

 

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