CrossFit – Tue, Sep 27

26
Sep

CrossFit – Tue, Sep 27

CrossFit Cape Cod – CrossFit

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Pausing Clean Deadlifts + Clean Pull (Weight)

4 SETS*

2 Pausing Clean Deadlifts**

+

1 Clean Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean.

Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

Week 4 of 9

Workout (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES*

1-2-3-and so on…

Bar Muscle-Ups

2-4-6-and so on…

Deadlifts Rx (255/175) L2 (175/115) L1 (115/80)

*Complete 12 Russian KB Swings Rx (53/35) L2 (35/26) L1 (26/15) after each full set.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Up-Down Chest to Bar Pull-Up