CrossFit – Fri, Feb 7
1 ROUND
1:00 Row (Focus on Long Pull)
10 Good Mornings
10 Air Squats
10 Down Dog to Up Dog
10 Alt Arm Raises in Child’s Pose
Into…
2 ROUNDS
8/10 Cal Row (Dialing in the pace for the workout)
10 MB RDL (Deadlifts for 2nd Round)
10 MB Squats (Thrusters for 2nd Round)
10 MB Press
10 Push Up (Piked Push Up)
Deadlift* (20X1))
*Keep weight Heavy+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 5 of 7
Strength | Tempo Cycle
6 Rounds For Timne
100M Run
5 Burpees
10 Kettlebell Swings (53/35 lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)*
Dedicated to Specialist Ray Michael Fuhrmann, II, United States Army, who died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine assessing mission.
*Will have to take the bar from floor for the back squats
NOTE — February’s extra focus will be building strength with the Strict/Push Press & Strict Pull-Up Development.
10-10-10
)
*Start Light and build to something Moderate.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
:20-:30 Active Bar Hang
-Rest 1:00-
Max Banded Dante Rows
-Rest as Needed b/t Sets-
(No Measure)
