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Workouts

WEEK 4, DAY 4

CrossFit Montgomery – CF

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Warm-up

3 Rounds:

:10 HARD, :50 Moderate

Then,

3 Rounds:

10 Plate Ground to OH (25lbs or less)

:40 Wallsit

Strength/Skill

Deadlift (16/5/4/2/1)

1×6 @ 65%

1×5 @ 75%

1×4 @ 85%

1×2 @ 87.5-90%

1×1 @ 90-95%

Reps are touch and go.

After each set of deadlifts, perform 10 Double Russian KB Swings for maximum explosiveness (53/35lbs or less).

Rest 3-4 minutes after the swings.

Goal is roughly 2.5% heavier than last week.

Conditioning

Metcon (No Measure)

AMRAP 10 Minutes

:45 Farmers Hold (30-100s)

5 Partner Hamstring Curls

10 Empty Bar Good Mornings (Tempo down, fast up)