CrossFit – Tue, Aug 13
Warm-up
Warm Up
2:00 Bike
-into-
3 Rounds
8 Roll and Reach
4 Single Arm Dumbbell Suitcase Deadlifts
4 Alternating Dumbbell Snatches
4 Up-Downs over Dumbbell
4 Deadlifts (empty bar – build across sets)
SWOD
Deadlift (1×1+)
WOD
Metcon (Time)
For Time
2 rounds:
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatch (50/35)
9 Burpee Over Dumbbell
-Rest 1:00-
-into-
30/24 Calorie Air Bike
24 Alternating Dumbbell Snatch (50/35)
18 Burpee Over Dumbbell
*Time cap: 13 minutes
10:00 Running Clock
Deadlift:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 3 reps @ 75%
#4: 1+ reps @ 85%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).