4
Apr
PAUSE DEADLIFTS?
CrossFit FTM – CrossFit
Warm-up
Quick Deadlift Warm Up (No Measure)
400 M Run, Row, Ski, or .5 Mile Assault bike
2 Rounds
Down Dog, 30 Seconds
Upward Dog, 30 Seconds
Side Lunge, 20 reps
single leg touches, 10/side
Strength
Deadlift (7 x 3 @ 65% of 3 rm E2MOM)
Pulling from the floor, pause below the knee for 2 seconds, above the knee for 2 seconds, lock out, return to the floor.
Base this off the 3 rm we did on monday.
Gymnastics
Muscle-ups (7 x 3-7 E2MOM)
Sub: Strict Ring Dips for MU’s
Metcon
Metcon (Time)
For Time (10-12 min cap)
25 Calorie row/ski/bike
50 KB Snatch (25R+L)
75 Push Ups
partition the KBSnatches however, but keep the work even between arms