190410

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Warm up to 85% of 90% of your best 1RM.

Yes, 85% of your 90%.

Warm up lifts should be 3-5 reps.

You will go for 5+ reps at this weight.

Metcon

Metcon (Time)

4 rounds

10 Hang Power Cleans

10 HSPU

Performance- 155/105; SHSPU

Fitness- 115/75

Scale should be seated shoulder press or box pike HSPU.

Accessory

-Tall Plank

2 sets of ME hold.

Max is 5min

-3 sets

Side Crunches x25ea

Arch Lifts x25

Speak Your Mind

*