190621

CrossFit (Performance)
A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0
(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)
Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 (HEAVY!)
Station 3 – Side Plank x 30-40 seconds each side

B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings