CrossFit TW18 Staines 12/11/2018

CrossFit TW18 – CrossFit

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Warm-up

6min – 3 Rounds…
10 Right Leg Step Back Lunges
10 Left Leg Step Back Lunges
5 Good Mornings with Plate
5 Inchworms

Grab a Barbell…
15 Deadlifts with Barbell only
(slow and controlled movment)

7min
Build to a Heavy 3 rep on Deadlift
(this weight will be used in the 6 rounds Strength)

Strength

10min: Deadlift (6 x 3)

Build to a Heavy triple and hold across all 6 sets
Touch and Go reps
No dropping

Metcon

12min: Metcon (AMRAP – Reps)

2-4-6-8-10-12-14-16-18…etc
Deadlift 115/75 – 80/45
Lateral Burpee Over Bar

(Unbroken Deadlifts up to round 8
then break in 2 sets Max 3 sets)
(Burpees keep low, jump with both feet)

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