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06/14/2019

13
Jun

06/14/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

1 Length Suitcase Deadlift/Side

10 Beat Swings

10 Push Up Position Shoulder Taps/Side

Weightlifting

Bench Press (4×4)

We are performing these as a superset with deadlifts today.

Immediately following your set of 4 bench press, perform 2 deadlifts.

Set up a separate bar on the floor or partner up.

Maintain the same weight across all sets.

Deadlift (4×2)

These are meant to be heavier than last week and performed immediately after your set of bench press.

Rest 2-2:30 After Each Set.

Metcon

Metcon (Time)

For Time:

21 Thrusters 95/65

21 Pull Ups

400m Run

15 Thrusters 115/85

15 Pull Ups

400m Run

9 Thrusters 135/95

9 Pull Ups