Friday

19
Aug

Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS W/ AN EMPTY BAR

4 Good Mornings

4 RDL’s

6 Upright Rows

6 Hang Muscle-Cleans

Strength

Deadlift (1×[email protected]%)

1×5 @ 40%*

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

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

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

5 Power Cleans (athlete choice)

7 Burpees Over Bar

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Cardio of Choice (EZ)*

*Nasal Breathing Optional

(No Measure)