CrossFit

Strength

Sumo Deadlift: 4 x 3 @5% heavier than last. Rest 2:00

– Take 3-4 sets to build to work weight

– For those that know their max use 85% of 1RM

– Reset on each rep

Metcon

“Whole Lotta Love”

AMRAP 7:

3 Squat Cleans (185, 125)

9 Bar Facing Burpees

Spark

Strength:

Strict Pull-Up Work – Week 3 of 4

RX: 3 x 5 Chin Over Bar Hold into Negative Pull – ups (:05 hold, then :03 – :05 descent) 

L3: 3 x 5 Negative Pull-Ups 

      3 x :20 – :30 Ring Row Hold (top of pull)

L2: 3 x 8 Scap Shrugs

      3 x 8 Ring Rows (AHAP)

L1: 3 x Max Hang in Hollow Position 

      3 x 5 Ring Rows (AHAP)

Rest as needed between sets; 10:00 Time Cap

Metcon: 

EMOM 20 (5 rounds)

15 Russian KBS 70/53 

20 Air Squats

1-2 Rope Climbs

20 Ab Mat Sit-Ups

L3: 60/44

L2: 53/35, 15 reps, 2 lay to stands

L1: 44/25, 12 reps, 8 Ring Rows