20181026

CrossFit:

Deadlift

Build to Heavy Set of 6-4-2

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Optimus Prime

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

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Comp:

Clean and Jerk Technique

On the Minute x 5:

1 Power Clean

1 Hang Squat Clean

1 Split Jerk

Rest 1:00, followed by...

On the Minute x 5:

2 Squat Cleans

1 Split Jerk

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Deadlift

Building to a moderate 6-4-2 today on the deadlift.

Set of 6 - Between 60-70%

Set of 4 - Between 70-80%

Set of 2 - Between 80-90%

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Optimus Prime

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

*Every Minute on the Minute – 5 Deadlifts (225/155)

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Synergy:

8 Rounds for Time:

10 Cal. Assault Bike

8 HRPU

10 Ring Rows