Wednesday, September 15

13
Sep

Wednesday, September 15

Crossfit Garage – CrossFit

View Public Whiteboard

Warm-up (No Measure)

EMOM X 9

Minute 1: 10 Banded Pull Throughs + 5 Bootstrapper Squats

Minute 2: :40 Step-Ups

Minute 3: 6 Up-Downs + 3 Plank Walkouts

Specific:

2 sets

5 Tempo Deadlift (2121)

1 set w/ empty barbell, 1 set w/ light-moderate load

Weightlifting

Deadlift (4X3 @ 80% of 1RM)

Metcon

EMOM Deadlift Box J (AMRAP – Reps)

EMOM X 12

Minute 1: 3 DL (225/155) + 5 Bar Facing Burpees

Minute 2: 12 Box Jumps (24/20)

Rx+ 275/185
Score: Total Reps

*if all reps completed: 120

Bright Spot

Box Jumps

Cool Down

1:00 Knees to Side Lumbar Stretch/Side