07/13/2018

Storm King – CrossFit

Warm-up

DL Two (No Measure)

3Rds

12 Slow KB Goblet Squat

12 Bulgarian Split squat (12 per leg, loaded if you can handle it)

12 Single leg DL (Use a KB if you can)

30 Seconds Pigeon on Each Side

Weightlifting

Deadlift

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 4-5 reps @ 80%

*Set 6 – 5-6 reps @ 75%

Metcon

SK: Metcon (Time)

Storm King – Competitor

Four rounds for time of:

400 Meter Run

12 Alternating Single-Arm Dumbbell Snatches 50/35

12 Toes to Bar

PP: Metcon (Time)

Pyramid Peak – Performance

Four rounds for time of:

400 Meter Run

12 Alternating Single-Arm Dumbbell Snatches 30/25

12 Toes to Bar

SR: Metcon (Time)

Spruce Railroad – Fitness

Four rounds for time of:

400 Meter Run

12 Alternating Single-Arm Dumbbell Snatches 25/15

12 V-Ups

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