DE Lower:
Box Squats 55% 8×2
add 40-80# chains
Assistance:
Stiff Leg DL’s 3×10
OH Walking Lunges with plate 45/25# 2×60′
KB Swings 3×1 min
Sled pushes to finish off the hour…
0
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
ME UPPER
Pause Bench- 1RM
Assistance
band pushdowns 100 reps
Pullups 3×10
Facepulls x 60
Metcon 21-15-9
Burpees
KB Swings 32/24
“Michael”
3 Rounds:
Run 800M
50 Back Extensions
50 Situps
“CrossFit Total”
1RM Squat
1RM Shoulder Press
1RM Deadlift
DE LOWER
Box Squats 65% 8×2
Assistance
KB Swings 2 x 90 sec
Split Squats 50 each leg
GHR 3 X10
Sled
Run 200m
21 slamballs
21 Double unders
Run 200 m
18 slamballs
18 DU
Run 200m
15 slamballs
15 DU
Run 200m
12 Slamballs
12 du
Run 200m
9 Slamballs
9 DU
run 200m
6 slamballs
6 DU
Run 200m
3 slamballs
3 Du
