Sunday 7.15.18 CrossFit


1a) RDLs: 4 x 8
1b) DB Single Arm Push Press: 4 x 6 ea
1c) Russian Twists w. a plate: 4 x 20
*Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.Intent: Work today is done in a giant set fashion where you’ll go through 1a, 1b, 1c resting only to transition until you’ve gone through 4x. All work should be challenging, but capable of being done with perfect form.


5 Rounds
Run 200 Meters
10 Back Squats (135,95)
Rx+: (Strict HSPU)
L2: (115,75) (2 Wall Climbs for HSPU)
L1: (53,35 Goblet Squats for Back Squats) (20 Shoulder Taps for HSPU)
18:00 Cap

Intent: Today’s workout is intended to be done at 80% effort where all rounds fall right around the same split. Back Squats are intended to be light and done UB. HSPU will likely need to be broken into 1-2 sets.


100 Banded Pull-Throughs