Deadlifts – 5 sets of 3 reps @80% of 1 rep max One minute plank hold after each round. rest as needed.
Hanging Grace, with an 800 meter option. Fast and Furious, Tuesday style. Show up and see the details.
Tabata Intervals, with 300M runs between rounds Barbell cycling hang cleans 95/65 KB goblet squat 55/40 KB swing 55/40 Double hand release pushup AfterWOD: 3 minutes, max reps, hollow roll and jackknife situp
Partner Workout Results:
Ab Crusher/Recovery WOD Show up and see what’s on the board Warmup: CrossFit Warmup, 10 reps each x 3 rounds
Skill or Strength: Squat cleans Workout: Emom of squat cleans and front squats, show up and see the numbers
AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run 300 meters to start, at 5:00, 10:00 and 15:00 on your clock. Use 25lb bumpers or two 10lb bumpers to make 2″ platform for deficit deadlifts. If you can not…
If you’ve been around for a while you know what this means. Triple Zuckies.