Thursday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans
*Option to add DB after 2nd round
Workout
Metcon (Weight)
4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold
-1:00 Rest b/t Sets-
(Score is Weight)
Competition
Macho Man (AMRAP – Rounds)
EMOM to Failure
3 Power Cleans +
3 Front Squats +
3 Jerks
#205/145
*Complete 3 power cleans, 3 front squats, and 3 jerks in the same minute until failure or until you reach the 20th minute. You may not go beyond 20 min, but if you fail before that, your workout is over. Score is total completed rounds.
Finisher
Metcon (No Measure)
FOR QUALITY
21-15-9-15-21
Single DB Curls*
DB Glute Bridges**
*Hold both heads of a single DB, one head in each hand.
**DB rests across the hips.
(No Measure)
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