Friday

12
Aug

Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Single Unders*

5 Hip to Above the Knee Deadlift

5 Hip to Below Knee Deadlift

5 Full Deadlifts

:30 Bike

*At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts.
COACHES NOTE — Once W/U is completed have everyone quickly grab water and light plates to load onto their bar for the teaching progression. 25-45 for the gentlemen and 15-35 for the ladies.

Strength

Deadlift (1×1+ @ 95%)

1×5 @ 75%*

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25 Double Unders

5 Sumo Deadlifts (275/185)|(185/135)

25 Double Unders

20/15 Cal Bike

(Score is Rounds + Reps)

KG BB: (125/85)|(85/60)