Thursday 7/13

Great Woods CrossFit – CrossFit

Warm-up

3 Rounds of:

10 Calorie Row

5 Lift Offs w/ 2 sec pause (Mid Shin to Knee)

5 Romanian Deadlifts

5 Deadlifts

10 KB Russian Twists

Strength & Accessory

Fitness

Four sets of:

Deadlift x 8 reps @ 30X1

Rest 45 seconds

Side Plank (Left) x 30-45 seconds

Rest 45 seconds

Strict Pull-Ups x 8-10 reps @ 21X0

Rest 45 seconds

Side Plank (Right) x 30-45 seconds

Rest 45 seconds

Performance

15 Deadlifts @ (50-60% of 1-RM)

Rest 20 seconds

Ring Push-Ups x Max reps

Rest 3 minutes

10 Deadlifts @ (60-70% of 1-RM)

Rest 20 seconds

Ring Push-Ups x Max reps

Rest 3 minutes

5 Deadlifts x @ (70-80% of 1-RM)

Rest 20 seconds

Ring Push-Ups x Max reps

Post loads used and reps achieved

Deadlift

Primer

2 Rounds of:

20 sec Sprint on Bike/Row

10 Kip Swings/Kettelbell Swings

10 Walking Lunges

Metcon

Perf: Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Pull-Ups

20 Walking Lunges

Fitn: Metcon (Time)