190417

CrossFit Pally – Bootcamp

Weightlifting

Sumo Deadlift (5×5)

Superset with Single Leg Posted RDL 4×5 per leg using KBs

Metcon

B.: Metcon (AMRAP – Rounds and Reps)

“Dead Broke”

5 minutes:

Buy-In: 30 Calorie Row

Time Remaining, AMRAP:

12 Deadlifts 45-50% 1RM

8 Box Jump Overs

Rest 4:00

5 minutes:

Buy-In: 20 Calorie Row

Time Remaining, AMRAP:

8 Deadlifts 50-55% 1RM

8 Box Jump Overs

Rest 4:00

5 minutes:

Buy-In: 12 Calorie Row

Time Remaining, AMRAP:

4 Deadlifts 55-60% 1RM

8 Box Jump Overs

A.: Metcon (AMRAP – Rounds and Reps)

6″ AMRAP

8 DB Front Squats (somewhat heavy, don’t go light)

8 Lateral Burpee box jump overs*hands on box*

–goal is to go AFAP aiming for at least 5+ rounds–