Thursday 6.28.18 CrossFit

Box Brief:
July 4th Holiday Hours
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1a): Banded Sumo Deadlift (9×3 @ 50%)
1b) KB Squat Jumps: 3 x 5 (light!)
All reps should be done light/fast/maximal height on each rep
Intent: Week 1 of Speed work for the Sumo Deadlift. We’ll perform this in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast!


For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

There is no Rx+ option
L2: (35,25)
L1: (600m)(25,15)
15min time cap
*Last completed 8.18.17
Intent:  Benchmark workout “Jackie”. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets


Renegade Rows: 3×20