20181116

CrossFit:

Deadlift

Build to Heavy Set of 6-4-2

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Smooth Criminal

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

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Comp:

Stamina Squat

Alternating "On the Minute" x 12 (6 Rounds):

Odd Minutes - 1 Front Squat

Even Minutes - 3 Back Squats

*Both* lifts are performed with the same load:

76% of our estimated 1RM Front Squat.

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Deadlift

9 Sets of 3:

3 Sets at 74%

3 Sets at 79%

3 Sets at 84%

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Smooth Criminal

AMRAP 15:

60 Double-Unders

30 Wallballs (20/14) Females to a 9' Target

15 Deadlifts (245/165)

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Synergy:

Glute Bridges

4 x :20 sec. hold followed by :10 sec. on each leg

Ballin' Out

5 Rounds for time:

15 Wall Balls

15 Medball Situps

15 Medball Deadlifts