10/05/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

300m Run

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

Building up to 85-90%

5 @ 30%

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

1 @ 75%

1 @ 80%

Load bar to 85-90%

Alternate between your Deadlifts and Strict Press

Strength

Deadlift (10×2 @ 85-90%)

For today’s strength day we will be going through lots of very heavy reps today. We will be alternating between the Deadlifts and Strict Press (on the 2:00)

Shoulder Press (10×2 @ 85-90%)

Optional Extra

Metcon (No Measure)

Spend 10:00 working on getting on your hands