Thursday

6
Oct

Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings

MIN 2 – 10/10 SL RDL

MIN 3 – 10 Push-Up to Pike

MIN 4 – :45 Tuck Hold
COACHES NOTE — After completion of the Warm-Up have athletes grab a Barbell and go into Deadlift Teaching.

Workout

Metcon (Weight)

2 SETS

10 Tempo Deadlifts (225/155)|(155/105)|(30X1)

21 Hand Release Push-Ups

21 Russian KB Swings (Athlete Choice)

-Rest 1:00 b/t Sets-

2 SETS

8 Tempo Deadlifts (275/185)|(185/135)|(20X1)

15 Plyo Push-Ups into 1:00 Push-Up Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

2 SETS

6 Tempo Deadlifts (315/205)|(225/155)|(10X1)

9 Diamond Push-Ups into 1:00 Diamond Plank

21 Russian KB Swings

-Rest 1:00 b/t Sets-

(Score is Weight for Each Interval)

KG BB1: (100/70)|(70/47.5)

KG BB2: (125/85)|(85/60)

KG BB3: (143/100)|(100/70)