Thursday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (increase pace every :30)

Into…

AMRAP x 3 MINUTES

10 Bootstrappers

10 BB Good Mornings

Strength

Deadlift (5×3)

5×3

Tempo Deadlift (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

15/12-15/12-15/12

Bike Cal

-Rest 2:00-

FOR TIME

20/15-20/15-20/15

Bike Cal

12-9-6

Deadlift (275/185)|(185/135)

(Score is Time)

Competition

Metcon (Time)

For Time:

10 Squat Cleans 165/115

25 Unbroken DU

8 Squat Cleans 185/125

25 Unbroken DU

6 Squat Cleans 225/145

25 Unbroken DU

4 Squats Cleans 255/165

25 Unbroken DU

2 Squat Cleans 275/175

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-8:00 Dedicated Stretching of Hips and Hamstrings

(No Measure)

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