Mon20151116

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Deficit Deadlift (5 x 3)

– Perform at least 4 sets of warm up.

– 90 sec break in between sets.

– Add 5lb more than last week, get to 85-90% (if you can).

– Elevation of your feet is not more than 1”-2”.

– Don’t bounce the bar of the ground.

– Work on embracing and positioning.

Fitness WoD

Metcon (Time)

Buy in:

50 Sit ups

————-

4 Rounds

6 KB SDLHP 53/35

12 KB Goblet Box Step Up 20/24

Sport WoD

Metcon (Time)

Buy in:

30 Toes to Bar

————-

4 Rounds

6 SDLHP 95/65

12 Back Rack Box Step Up 20/24

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