191107

CrossFit (Performance)
A.
Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:
50 Double-Unders
10 Power Cleans (135/95 lbs)

CrossFit (Fitness)
A.
Four sets of:
Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:
25 Lateral Box Step-Overs
25 Kettlebell Swings