Wednesday, February 19th

CROSSFIT

***DELOAD WEEK***

STRENGTH:

Tempo Clean Deadlift

7 Sets of 1

Tempo: 7 Seconds Up, 7 Seconds Down

*Build to roughly 65-75% of your Clean 1RM

WOD:

5 Rounds For Time:

3 Chest - 2 - Bar

6 Ring Dips

9 Deadlifts 185/125

12 Kickback Burpees to target (touch pull up rig with both hands)

SWEATFEST

5 Rounds:

10 Sprints

20 Kettlebell Swings

30 Sit Ups

40 Double Unders/Single Unders

CROSSFIT FOR SPORT

STRENGTH:

Bench Press

5 @ 65%

5 @ 70%

5 @ 75 %

WOD:

12:00 AMrAP

10 DB Hang Power Cleans

10 Sprints with Slam Ball

10 Ground - 2 - OH with plate