CROSSFIT

METCON

EMOM
Even- 30-60 Double Unders
Odd- 2,4,6,8,… etc Deadlifts at 70-75%

Keep adding two Deadlifts each round for as long as you can. Double Unders stay the same. Think of this workout as Death By Deadlifts. You cannot get out on Double Unders. The goal is to do about 40-50 seconds of Double Unders, but stick with the same number of Double Unders the whole workout. If you fail to complete your amount of Double Unders in the minute, just keep going into the next minute and you get less time to do Deadlifts.

BOOTCAMP

8 min AMRAP
15 KB swings
10 goblet squats
5 double tap strict burpees
Rest 2 min
8 min AMRAP
15 KB deadlifts
10 frog jumps
5 inch worms no pushup

 

BARBELL

1 Snatch + 1 Over Head Squat

Sets 1&2 @60%

Sets 3&4 @65%

Sets 5&6 @ 70%

Set 7 @ 75%

Set 8 @ 80%

Sets 9&10 @ 85%

3 rounds

10 Reverse Hypers

10 Glute Ham Raises

10 Back ext