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08/21/2020

20
Aug

08/21/2020

CFT – CrossFit

Warm-Up/Pre-Training

3 Sets:

10 Banded Good Morning

8 Squat Thoracic Rot./Side

8 Lateral Box Step-Ups/Side

Weightlifting

Deadlift (3×12)

Perform as unbroken sets with a double overhand grip. Increase or maintain weight throughout each set.

Metcon

Metcon (Time)

3 RFT:

20 Box Jump-Step Down 24/20

10 Power Snatch 115/85

400m Run

Movement Options.

Box Jump→Step Up

Power Snatch→Hang Power Snatch→Hang Dumbbell Snatch

Run→Reduce Distance→2:00 Row/Bike
Your pace should increase each round. Start off reserved in the first round guaging how you feel, and speed up as the workout goes on.