Workout of the Day
STRENGTH
Deadlift
Heavy 3, then AMRAP @ 85%
Notes:
This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your drop set. *The heavy triple should be executed as three dead stop reps, resetting on the floor for each lift. The AMRAP set can be touch and go, and athletes should leave about 2 reps in reserve.
PARTNER METCON
AMRAP 16:00
12 alt/6ea Renegade Row
200′ Shuttle Run
100′ Sandbag Carry
Notes:
Partners will alternate full rounds of work.
Renegade row does not have a push up in it. Choose a heavy DB load that you can still keep good plank form with. 25% of your bodyweight in each hand would be a good challenge!
200′ Shuttle Run = 8 x 25 ft segment. On each rep, both feet and one hand touch down behind the dot designating your 25′ segment.
100′ Sandbag Carry = 4 x 25 ft segment. Choose a HEAVY load.
CrossFit Group Class Programming Template (WK7/8)
Fun fact, planks are harder when Joey is just staring at you the whole time, just ask Jessica!
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