CrossFit TW18 Staines 05/11/18

CrossFit TW18 – CrossFit

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Warm-up

7min: Metcon (No Measure)

AMRAP
40s Row
5 Inch Worms + Down Dog
5/5 DB SL RDLs
5/5 DB SA Half Kneeling Press

Movement Prep

7min Just with Barbell
7 Shoulder Press
7 Good Morning
7 Push Press
7 Pause Deadlift (at below knee)
7 Push Jerk
7 Deadlift

Prep For Metcon

8min EMOM
Min 1. 10 Deadlift (very light)
Min 2. 10 Shoulder to OH
Min 3. 8 Deadlift (light)
Min 4. 8 Shoulder to OH
Min 5. 6 Deadlift (WoD weight)
Min 6. 6 Shoulder to OH
Min 7. 4 Deadlift (WoD weight)
Min 8. 4 Shoulder to OH

Metcon

24min: Metcon (Time)

21-15-9
Deadlift 40/27.5 (+60/40)
Shoulder to OH
-Rest 3:00-
15-12-9
Deadlift 50/35 (+70/47.5)
Shoulder to OH
-Rest 3:00-
12-9-6
Deadlift 60/40 (+80/55)
Shoulder to OH

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