West Little Rock CrossFit – CROSSFIT
(No Measure)
Skill workshop:
T2B drills
https://www.youtube.com/watch?v=5rXq7MO9SsI&spfreload=10
Then..
EMOM x 5 minutes-
5 T2B at hardest version possible
Deadlift
Every 2:30 for 15 minutes (6 sets)
Rx:
5 Deadlifts (build up to a heavy set of 5)
*Start with moderate weight and build up to a 5-RM. Record results in the section below.
Rx+:
1 RM Deadlift
1) 10 @ 55% 1RM
2) 5 @ 65% 1RM
3) 3 @ 75% 1RM
4) 2 @ 85% 1RM
5) 1 @ 95% 1RM
6) 1 @ PR attempt
*2 warm-ups sets; 5 reps @ 40% and 50%
Deadlift
Metcon (AMRAP – Reps)
EMOM x 12 minutes
Rx:
Minute #1 –
30 Second max rep burpees
Minute #2 –
30 Second max rep supine toes to rig
Minute #3 –
30 Second max rep sit-ups
Rx+:
Minute #1 –
30 Second max rep burpees to 6″ target
Minute #2 –
30 Second max rep T2B
Minute #3 –
30 Second max rep stick sit ups (https://www.youtube.com/watch?v=ddMbLgrIrDs)
*Score is the total reps you complete in 12 reps.
