CrossFit – Fri, Aug 7
General Warm-up
On an 18 minute clock (Weight)
From 0:00-10:00
AMRAP
10 Wallballs 20/14lbs
10 Medball Step Overs 24/20″
20 Wallballs 20/14lbs
20 Medball Step Overs 24/20″
30 Wallballs 20/14lbs
30 Medball Step Overs 24/20″
Rest from 10:00-12:00
Then from 12:00-18:00
Establish a 1RM Weighted Strict Pull Up*
*No unassisted pull ups? Perform max pull ups with the least amount of assistance needed
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.
Alternating EMOM 6 minutes (twice each)