CrossFit

STRENGTH

1) Sumo Deadlift against a band: 3/7 x 3 @55%, every 60s.
– reset on each rep
– Based off of 1RM Sumo Deadlift (no band)
2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s.
– L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s.

METCON

”Kiss the Sky”
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 + Repeat

L3: (45, 30)
L2: (35, 25)
L1: (10 Reps per movement) (30, 20)
*Score = 1st time

**WHITEBOARD BRIEF**

– Strength: Today is the final week of our Sumo Deadlift work – +5% from last week. All sets should be fast, efficient, zero breakdown in form. Make sure you’re resetting on each rep – these are NOT done touch n go.
– Metcon: Be prepared for the pain train on today’s Metcon. We are looking for 100% effort meaning don’t worry about redlining and go for broke. You should be able to complete ALL sets of Front Squats UB so go light if needed. We’ll rest 6 minutes then repeat. You’re welcome =)

Spark

METCON
EMOM 12
MIN 1: 12 DB Floor Press #40/30
MIN 2: 15 KB SDHP #53/35
MIN 3: 15 Wall Ball #20/14
L2: #30/20, #35/25, #14/10
L1: #20/10, #25/10, #10/8

FINISHER – 3 rounds
Side Plank Leg Abduction x 10 each leg
DB V-Ups x 12
Supermans x 20