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Tuesday-8/14/2018

13
Aug

Tuesday-8/14/2018

CrossFit
SWOD (Strength)
Deadlift
Take 25-30 minutes and find a NEW 3 rep max

(Note: if you’ve been following our 12 week (deadlift program) skip the SWOD and work on accessory:
3 or 4 RNFT:
20 Med-Ball Hamstring Curls (20/14)
200m Pinch Plate Carry (15/10)
2 min of Sandbag or D-Ball Hold (125/75=P) (100/75/50=F)

After Burn
AMRAP in 7 minutes of:
7 HR Push-ups
7 Deadlifts (115/75=P) (75/45/35=F)
7 Hang Power Cleans

Barbell Club (7:30pm only)
A) 2 Snatch Push Press + 2 OH Squat
2+2 @30% then @40% then @50% then @60% of your weakest lift
(REST 2 minutes between sets)

B) EMOM for 8 minutes:
Complex:
1 Hang Squat Snatch @65-75% of your weakest lift
2 Power Snatches

Post your scores to the Whiteboard.

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