CrossFit – Tue, Feb 17
General Warm-up
Deadlift (“Deadlift
3-3-3-3-3
3-3-3-3-3
Bike 3:00 easy between sets, all percentages based on 1RM.
Set 1: 3 reps @ 80%
Sets 2-4: 3 reps @ 80%+
Set 5: 3 reps @ 80% “)
AMRAP 20:00 (AMRAP – Rounds and Reps)
Open Prep Workout #7
250m Row
10 Single DB Step Ups 50/35lbs to 24/20″
10 Burpee over DB
Athlete Notes: The majority of Open/QF level athlete could use a re-do on 24.2, but we’re going to take the scenic route to get that data. Once again you’re faced with a workout where the strategy is to spend as little time off the rower as you possibly can. Many athletes, especially large ones, will fight that notion. Don’t do it.
20 Dead Bugs
10 Kickstand Kettlebell Deadlifts per leg, then:
AMRAP 5 minutes
:30 Machine or 100m Run
8 Russian KBS
8 Reverse Lunges