CrossFit – Mon, Jun 22
General Warm-up
Deadlift (1RM Deadlift
Every 4 minutes until a 1RM Deadlift is found
3 Box Jumps for max Explosiveness
1 Deadlift @75%*
*add 5% until a new 1RM is found)
25 min CAP
5 Rounds (Time)
14 Alternating DB Snatch 60/40lbs
12 Lateral Burpee Over DB
Rest 1:00
Feel: Grind
Pace: steady
Target score: 12-15 min
Firebreather score: sub 12 min
*target does not include rest
The DB is meant to be unbroken, so if they jump up to 60/40 sounds like too much to make that happen, drop it back down. Then, the burpees are meant to be very, very fast. Enjoy.
20 Hamstring Scoops
20 Deadbugs
20 S-leg Glute bridges
-Then-
15 Kettlebell Swings
300m Run
15 Kettlebell Swings