July 9, 2016 - Saturday

WORKOUT OF THE DAY

9am CrossFit (Members Only Class)

EMOM x 10 mins of:
2 speed squats @ 55% of Tuesday's weight
-be fast not heavy; only 5% more than last week

Then,
Partial Deadlifts (from hip down to knee; aka Dimmel Deadlift): 2 x 20 reps
-intended to be fast and ballistic

Then,
3 Rounds for Time:
75 Double Unders
20 KB Front Rack Lunge Steps (24kg/16kg per hand)
25 Toes to Bar

 

10am Community CrossFit Class

Teams of 2 or 3
30min Amrap
Karen
150 WB
+
20 Rounds of Cindy
5 Pullups
10 Push Up
15 Airsquats

*switch partner every 30sec