Monday 6/19

Great Woods CrossFit – CrossFit

Mobility

2 Rounds of:

15 PVC Passthroughs

20 sec Hang

-then-

Banded Inchworm x 12-15 reps

Warm-up

10-8-6-4 reps of:

Barbell Good Mornings @ 31X1

Burpees

Alternating Jumping Lunges (each leg)

Strict Press (empty barbell)

Accessory/Strength

Fitness

Four sets of:

Romanian Deadlift x 8 reps @ 3011 tempo

Rest 45 seconds

Russian Step-Ups x 10 reps (each side)

Rest 45 seconds

Dumbbell Push Press x 10 reps

Rest 45 seconds

Romanian Deadlift

Dumbbell Push Press

Performance

Deadlift

Set 1: 3 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 1 rep @ 85%

Set 4: 3 reps @ 80%

Set 5: 2 reps @ 90%

Set 6: 1 rep @ 100%+

Rest a FULL 3 minutes between sets

Deadlift

Metcon

Score = Rounds completed out of 10 (Add KB/Deadlift load to notes)

Fitn: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 10 minutes:

*6 Russian Kettlebell Swings + 6 Burpees

* A.H.A.P. (As heavy as possible)

Perf: Metcon (AMRAP – Rounds)

Every minute, on the minute, for 10 minutes:

*3 Deadlifts + 6 Lateral Burpees Over the Barbell

*@ 80% of today’s heaviest single