Wednesday, October 5, 2016

CrossFit Workout - Thursday 10/6/16

4 rounds, rest as needed between rounds
Deadlift  5-2-1 reps of deadlift & burpee

Mix in sets of 2-arm KB press 8-8-8-8-8

Following several warmup sets of increasing weight deadlifts, begin your first round at approximately 60% of your 1 rep max.  Increase weight each round as long as you can maintain solid form. Stall weight on floor and reset back position between reps, no touch and go.  Record heaviest weight used to complete all 8 DL reps and heaviest pair of KBs for strict presses.

Warmup:  Row 300M, 10 shoulder rollouts, 10 overhead squats, 10 pushups, 10 back extensions & 10 deadlifts, x 3 rounds

AfterWOD:  Coach's Choice

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