CROSSFIT 190419

1. Warm Up + Mobility

1 Round:

  • 100m Run

  • 5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses + 5 Push Presses + 6 Power Snatches + 6 Front Squats (all with DB)

  • 100m Run

then:

  • 5 Walkouts

  • 6 Fingers-under-Toes Good Mornings

  • 7 Kip Swings (on bar or rings)

  • 8 Pausing Glute Bridges

2. WOD

“TNT”

1RFT (20min cap):

  • 30 Power Snatches

  • 30 Power Clean and Jerks

  • 30 Thrusters

Barbell: 34/30

3. Skill

Deadlift

E2MOM 6 sets:

  • Set #1 - 3 Deadlifts @ 72%

  • Set #2 - 1 Deadlift @ 79%

  • Set #3 - 3 Deadlifts @ 72%

  • Set #4 - 1 Deadlift @ 84%

  • Set #5 - 3 Deadlifts @ 72%

  • Set #6 - 1 Deadlift @ 89%

* Increase by 2% on all lifts today from last week's effort