Monday
CrossFit XD – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 Single Unders
30 Mountain Climbers
10 Sumo Good Mornings
Following the warm-up, review the Double Unders and Sumo Deadlifts
Extended Warm-up
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold
(Score is Reps)
Competition
Metcon (Time)
“Atalantaish”
For Time:
1 Mile Run
25 HSPU
65 Pistols
100 Pull Ups
1 Mile Run
W/ Vest 20/14
*40 Min Time Cap
*If you choose to perfrom thsi work out do not do the other EMOMS.
Trackback from your site.