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06/21/2019

20
Jun

06/21/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

5 Suitcase Deadlifts+5 Single-Arm Russian KB Swings+1 Length Suitcase Carry/Arm

10 Side Plank Rotations/Side

10 Prone “Y”

Weightlifting

Bench Press (4×2)

We are performing these as a superset with deadlifts today.

Immediately following your set of 2 bench press, perform 1 deadlift.

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

Maintain the same weight across all sets.

Deadlift (4×1)

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

These are not meant to be a 1 rep max, but you can feather that line if you feel comfortable and positions are optimal. Coach will let you know.

Rest 2-2:30 After Each Set.

Metcon

Metcon (Time)

For Time:

30-20-10 Reps Of:

Front Rack Lunges 115/85

S.T.O.H 115/85