8/4/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Alt. Windmills

10 Single DB RDL

5 Straight Leg Sit Ups

5/5 DB Swings

10 Alt. DB Snatches

Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction).

Deadlift (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

*Add 5-10lb to the working weight today.

(Week 6 of 9)

Metcon (Time)

FOR TIME:

30 DBL DB Swings (50/35)

30 Burpee Over DB

30 DBL DB Snatch

30 Burpee Over DB

30 DBL DB Swings
-Scaled-

FOR TIME:

30 DBL DB Swings (25/20)

30 Up-Downs to Plate

30 DBL DB Snatch

30 Up-Downs to Plate

30 DBL DB Swings

Author Bio

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