CrossFit

SKILL WORK
Deadlift
3×12

Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP, similar or heavier than last week’s final set weight.

Stimulus: Heavy
Rest: 2-4 Minutes

ACCESSORY WORK
3-5 Rounds for Quality
20 Alt. Dumbbell Curls
20 Farmer’s Hold Lunge Steps
20 Russian Twists

*Goal is to complete the curls unbroken and move immediately into the lunges

Feel: Accessory
Pacing: Forever

Bootcamp

15 min AMRAP
10 Russian Kettle Bell Swings
10 Wall Balls
15/10 Cal Row
THEN
3 Rounds Not For Time
10 Kettle Bell Curls
10 Lunges Each Leg
10 Russian Twists 25/15

Barbell

Front Squat + Split Jerk
off of max cj
5×1 75%
5×1 80%