CROSSFIT 190424

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 Hand on the toes Good Morning

  • 7 Kip Swings (on bar or rings)

  • 8 Pausing Glute Bridges

2. Skill

Deadlift

On the 2:00 x 6 Sets:

  • Set #1 - 3 Deadlifts @ 74%

  • Set #2 - 1 Deadlift @ 81%

  • Set #3 - 3 Deadlifts @ 74%

  • Set #4 - 1 Deadlift @ 86%

  • Set #5 - 3 Deadlifts @ 74%

  • Set #6 - 1 Deadlift @ 91%

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

3. WOD

“Doorbell”

AMRAP 18:

  • 30/21-cal Machine

  • 15 Strict Pull-ups

  • 15 DB Deadlifts (22.5/15)

  • 15 DB Front Squats (22.5/15)