Tuesday - 080823
CrossFit WOD
Strength:
Deadlift
Every 3:00 x 15:00
5 reps in each set
Hold 2sec @ knee level
Build to a heavy set of 5
Metcon:
5 Rounds For Time:
20 American KTB Swings 24/16kg
15 Pull ups / Banded Pull ups
10 Burpees Box Jumps
15:00 TC
Endurance:
Metcon:
6 Rounds For time:
75 Double Unders / 150 Singles
35 American KTB Swings 24/16kg
25 Pull-Ups / Ring Row
400m Run/row/1000m Bike
40:00 TC
CrossFit Strength:
Accessory
Every 1:00 x 9:00
- 10-12 Stragged Stance DB/KTB Deadlift (R)
- 10-12 Stragged Stance DB/KTB Deadlift (L)
- 30-45sec Handstand Hold/Plank hold
Strength
Deadlift
Every 3:00 x 15:00
5 reps in each set
Hold 2sec @ knee level
Build to a heavy set of 5
Metcon
"Diane"
For time:
21-15-9
Deadlifts 100/70kg
HSPU / Push ups
10:00 TC
