CROSSFIT 13/05/2019

A. Strength (00:15-00:40)

1) Elevated Sumo Deadlift: 5-4-3-2-1+.
Rest 2:00
– starting right below knee–


Note: The purpose of the rack deadlift is less range of motion – working the top range with supramaximal loading (for most people at least.)

2) Warm-up Back Squats & Russian KBS

B. Conditioning (00:40-00:55)

For time:
30 Back Squats (102,5kg / 70)
50 Russian KBS (32, 24)
30/24 Calorie of Bike

Note: Loading should be challenging, but not at the level that you are only able to perform sets of 5 – we want challenging sets of 10 for the back squats and Russian swings. These back squats should be done from a rack so consider starting in heats.

C. Accessory

Light Resistance Powerwalk x 400 meters (2 rounds in hof)

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