CrossFit – Thu, Jan 19
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-e5240d08-7fff-100f-0fe4-7e671a57f01f">AMRAP X 6</span></p><p dir="ltr"><span id="docs-internal-guid-e5240d08-7fff-100f-0fe4-7e671a57f01f">10 Straight Leg Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e5240d08-7fff-100f-0fe4-7e671a57f01f">20 Mtn. Climbers</span></p><p dir="ltr"><span id="docs-internal-guid-e5240d08-7fff-100f-0fe4-7e671a57f01f">10 PVC Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-e5240d08-7fff-100f-0fe4-7e671a57f01f">10 Superman PVC Pass Throughs</span></p>
Weightlifting
Deadlift (Deadlift Wave
3 Total Waves.
1 Reps @ 85-90% or 8/9 out of 10
1 Reps @ 90-95% or 9 out of 10
1 Reps @ 95+% or 10 out of 10 (Heavier than previous)
*Take each set every :90 seconds)
3 Total Waves.
1 Reps @ 85-90% or 8/9 out of 10
1 Reps @ 90-95% or 9 out of 10
1 Reps @ 95+% or 10 out of 10 (Heavier than previous)
*Take each set every :90 seconds)
Metcon
« Hang On » (AMRAP – Rounds and Reps)
AMRAP X 9
10 Hang DB Clean (50/35lb) (22.5/15kg)
10 T2B
10 Hang DB Clean (50/35lb) (22.5/15kg)
10 T2B
Cooldown
<p dir="ltr"><span id="docs-internal-guid-98756f10-7fff-6085-8a61-89c2198c9625">1:00 Knees to Chest Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-98756f10-7fff-6085-8a61-89c2198c9625">1:00 Thread The Needle Stretch/Side</span></p>