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
