CrossFit – Wed, Feb 4
General Warm-up
AMRAP 12 minutes (AMRAP – Rounds and Reps)
2 Rope Climbs
12 Sumo Deadlift High Pulls 75/55lbs
18 Box Jumps 24/20″
Feel: Muscle Overload
Pacing: Sustain
Target Score: 4+ Rounds
Firebreather: 6+ Rounds
Deadlift (“7-6-5-4-3
1-3” Deficit Tempo Deadlift
1-3” Deficit Tempo Deadlift
Bike 1,000m Between Sets to Flush
)
Aim for 3-4 second lift with a 3-4 second negative. Start near 60% and work up. Prioritize technique. Get rid of the deficit if you cannot keep your hips below your shoulders with a flat back.
3 rounds
12/9 Calorie Machine
12 Kettlebell Swings
8 Step Ups > Box Jumps