2.12.2019

 In Workout of the Day

Warm Up

Row or Bike 2 minutes

Then 2 Rounds of:

  • Scap Push Up x 8
  • Prisoner Good Morning x 8
  • T Push Up x 8

Workout of the Day

Performance

A. 4 Sets – Deadlift

  • Set 1 – 50% x 8 reps
  • Set 2 – 60% x 6 reps
  • Set 3 – 70% x 4 reps
  • Set 4 – 80% x 2 reps

Rest 2 minutes between sets.

B.

Complete rounds of 21, 15 and 9 reps for time of:

  • Deadlift (55-65% of 1RM or the load used for Set 2 in “A”
  • Bar Facing Burpee

C. Accumulate 2 minutes of Wall Supported Handstand Hold – Use the CrossFit Open Standard and keep heels above the measured line.

GPP

A. 4 Sets

  • Suitcase Deadlift (Left) x 6 reps @ 2111

immediately followed by…

  • 100-Foot Suitcase Carry (Left)

Rest 60 seconds

  • Suitcase Deadlift (Right) x 6 reps @ 2111

immediately followed by…

  • 100-Foot Suitcase Carry (Right)

Rest 60 seconds

B. Complete rounds of 21, 15 and 9 reps for time of:

  • Russian KBS (Heavy)
  • Burpee w/ 2 Hand Touch to 6″ Target

C. Accumulate 2 minutes FLR on Floor

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