02/05/2018

Storm King – CrossFit

Warm-up

KB WU (No Measure)

3 Rds of 10

Halo

Prying Goblet Squat

Cossack Squat

Windmill

Bridge

Weightlifting

Deadlift

Deadlift x 3 reps (with PERFECT posture and mechanics)

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

CrossFit Metcon

CF: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

CrossFit Lite

CFL: Metcon (Time)

CrossFit Lite

Little Jackie

800 Meter Row

35 Thrusters (45/35 lbs)

30 Ring Rows

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