July 14, 2015 admin

07/13/15

1. Deadlift – build to heavy single in 10mins

Notes:  Not maxing out, want to feel something heavy.

2. Every :90 x4:

:20 HS Hold
20 Lunges

3. Every :90 x4:

50′ Bear Crawl
50 Russian Twists

4. Every :90 x4:

10 Deadlifts @ 40%
10 Bar Facing Jumps Over the Bar


Competitor’s Program

1. Power Clean: 3-3-3-3, rest 2mins

2. Sumo-Deadlift – build to heavy single

3. 3 Sets @ 80%:

3:00 – Airdyne
2:00 – Row
:30 /Side Plank 
Rest 2:00


“Tell me and I forget.  Teach me and I remember.  Involve me and I learn.” – Benjamin Franklin

8 CrossFit Secrets

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