| a) WARM UP:
8 min AMRAP of quality reps:
- 2 burpees
- 4 goblet squats (kb/db)
- 6 leg swings – front/back & side/side
- 8 banded good mornings
- 10 KB swings
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| b) STRENGTH:
E2MOM – working towards a heavy 3 rep DL
- Set #1 – 5 Deadlifts @ 35% of 1RM Deadlift
- Set #2 – 4 Deadlifts @ 45%
- Set #3 – 3 Deadlifts @ 55%
- Set #4 – 3 Deadlifts @ 65%
- Sets #5-8 (4 Total), build to a heavy set of three for the day. This is not a 3-rep max attempt. DO NOT COMPROMISE YOUR TECHNIQUE!
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| c) WOD:
For Time:
21 – 15 – 9
- Deadlifts (135/95)
- Push Jerks (135/95)
- Bar Facing Burpees
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| d) ACCESSORY WORK:
8 Rounds:
- 20 Seconds of Hollow Rocks
10 Seconds Rest
- 20 Seconds of Superman Rocks
10 Seconds Rest
30 Seconds rest
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e) POST-WOD RECOVERY:
- Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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CrossFit and Personal Training 