6-23-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

5:00 Dynamic

-Then-

X2 w/ empty barbell

3 Power Cleans

3 Front Squats

3 Sumo Deadlifts

3 Bar Facing Burpees

10 X-Band Walk each side

Mobility

*Yoga Stretch

*10 Glute Bridge 1ct hold at top

Weightlifting Strength

10 Min EMOM

5 Sumo Deadlift @ 60%-odd

3 Box Jumps 30/24-even

*reps should efficient/smooth

*deadlifts are not touch and go. Reset every time focusing on moving fast

Metcon

Metcon (Time)

2 RFT

15 Power Cleans 155/105

20 Front Squats 155/105

25 Bar Facing Burpees

Rest 5:00 Min

Recent Posts