8-11-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

x2 w/empty barbell

5 Deadlift

5 Front Squat

5 Bent over rows

10 Walking lunges

10 Goodmornings

Mobility

Banded Hip Complex Stretch

Weightlifting Strength

Deadlift (2-2-2-2-2-2)

-Touch and go reps

-Rest 2-3:00 between sets

-80% of Current 1RM is the goal. This should NOT be maximal.

-Beginner: Focus on Technique. Work above desired weight for metcon.

Metcon

Francine (Time)

3 RFT:

15 Deadlifts 225/155

15 Pull-ups
8 Min Time Cap

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