CrossFit – Wed, Jul 31
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Warm-up
Warm Up
2:00 Machine
-into-
3 Rds
10 Banded Good Mornings
10 Walking Lunge Steps
5 Deadlifts (PVC – empty bar)
5 High Hang Muscle Snatch (PVC – empty bar)
SWOD
Deadlift (1×5+)
WOD
Metcon (Time)
200m Run
18-15-12-9-6-3
Hang Power Snatch (95/65)
* Target time: sub 10 minutes
* Time cap: 14 minutes
12:00 Running Clock
Deadlift:
10@55%
5@65%
5@75%
5+@85%
*On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).