17
Apr
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–