Friday 1.19.18 CrossFit


Sumo Deadlift 6×2 @ 70%, then 3×2 @ 80%
Not TNG, reset each lift
Beginner: 5 x 5, focusing on perfect execution
Intent:  For the next two weeks we are going to perform Sumo Deadlifts with two different loading parameters. The goal for both is to be explosive but efficiently with hip drive

Metcon Prep

Power Snatch + Overhead Squat
Work up to EMOM weight in 3-4 sets. Rest 60s


10min EMOM
4 TNG Power Snatches (135,95)
6 OHS (135,95)
Rx: 3 reps each (115,75)
L2: 3 reps each (95, 65)
L1: 3 TNG PC + 4 FS (75,55)
Score = Slowest Split

Intent: All rounds today should be manageable in which you’ll be to get in some good work cycling the barbell with small rest intervals after each set. Use a load that is challenging but capable of staying away from bad movement patterns

$ Out

1a) Dimel Deadlifts: 3×20
1b) Banded Plank Row: 3x10ea.