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10/21/2019

20
Oct

10/21/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

8 Groiners W/Twist/Side

6 Suitcase Deadlifts+1 Length Suitcase Carry/Side

30s Low Plank

Weightlifting

Deadlift (3×4)

Aim to complete at a heavier weight than last week.

Increase or maintain weight throughout each set.

Rest 2:30-3:00 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP:

3, 6, 9, 12, 15, 18…

H.S.P.U

Hang Power Cleans 115/85

*Continue to add 3 reps after each set until the amrap is over.