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4/14/14

14
Apr

4/14/14

Main – CrossFit

Warm-up

Dynamic Flexibility (No Measure)

*20 reps of each
(this is a dynamic warm-up and everything should be done with quick movements)

Roll Back to Hurdler Stretch
Cross w/ leg swing
Scorpions
Pass Through w/ forward lunge
Around the World (10 left/10 right)
*end with 20 Good Mornings

Weightlifting

A: Deficit Deadlift (3 x 5-3-1 (80%-85%-90%))

* for your deficit stand on a 45# plate to perform your deadlift

B: Squat Clean (5 x 1 (all reps btwn 85-90%))

Conditioning

C: 4 Rounds (4/14/14) (Time)

Row 250m
10x Thrusters (135/95) Rx, viagra buy (95/65) Sc
Run 200m
10x Deadlifts (225/185) Rx, dosage (185/105) Sc
*you are only allowed to use 1 barbell per athlete.

After Bash

D: High Box Jumps (4 x 10 (30/24))

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