Thursday 7-26-18

Warm up 3X 

100 Run 

20 DU

10 Tuck Jumps 

10 Inchworm w push ups

10 Goodmornings 

10 lunges

10 Hip extensions

 

STRENGTH 

Deadlift X WOD=explosive movement 

(Set 1 )Deadlift Then 

1 broad jump

(Set 2 )Deadlift 

2 x broad jump

Etc….

BROAD JUMP immediately after each set follow rep scheme.

1-2-1-2-1 Broad jump

10 reps @ 50% of 1-RM

10 reps @ 60%

10 reps @ 65%

8 reps @ 75%

6 reps @ 80%

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

 

WOD

12 Min amrap

60 Double-Unders

30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)

15 Hallow Rocks

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