CrossFit
Strength
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
Metcon
4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
Spark
Gymnastics Skill
Toes to Bar
3 RDS
Hollow Hold x 30s
Kipping Swing x 5
Strict Straight Leg Raise x 5
Metcon
AMRAP 15
18 Slam Balls (20/14)
12 Toes to Bar
18 Alt. DB Hang Snatch #50/35