CrossFit – Tue, Apr 28
General Warm-up
Skill/Strength (5 Rounds for reps)
Wall Facing Strict HSPU
5 Sets
1 Set Strict WFHSPU
Rest 2:00 between sets
Strength Development:
5 Sets
3 Wall Walk + Max WF HS Hold*
Rest 2:00
*Perform hold at the top of the 3rd wall walk
AMRAP 6 MInutes (AMRAP – Rounds and Reps)
18 Kettlebell Snatches 53/35lbs
18 Box Jumps 24/20″
Feel: Gas
Pacing: Sustain
Target Score: 2+ Rounds
Firebreather: 3+ Rounds
Deadlift (Touch and Go Deadlift
1×6 @ 60%
1×5 @ 70%
1×4 @ 80%
1×1 @ 90%
1×6 @ 60%
1×5 @ 70%
1×4 @ 80%
1×1 @ 90%
Control the negative for all reps, including final rep of set and heavy single.
Rest 2-3 Minutes between sets with at least 2:00 slowly flushing on a rower or bike.)
Notes: Final set should not exceed 90% but can be lighter. Looking for heavier than the set of 4 based on feel.
On a 6:00 clock
Run 400m, then AMRAP of:
5 Burpees
10 Box Step Ups
5 S-arm KB Swings per side