Friday 171215

I. General Warm-Up

2 RNFT:

5 Deadbugs

10 Captain Morgan/side

10 Bird-dogs/side

5 Up-dog/Down-dog transitions

 

II. Transition and Build Up

 Build deadlift to working weight

 

III. Workout Of The Day

With a partner:

24-21-18-15-12-9-6-3 For Time:

Deadlift @275/185; 225/155; 165/110

Lateral Burpee Over Bar

 

*1 person works at a time

*20 Minute Time Cap

 

PERCEIVED INTENSITY - 9.5/10

 

INTENDED STIMULUS

This should be a hard, sprint-paced effort. Shorter, faster sets will allow intensity to stay high, but rest stay minimal. Use a deadlift weight that allows for movement to stay solid--don’t be ok with reverting to a bad position just because you are tired.

 

IV. Accessory, Recovery, Community

1.      5:00 walk/bike/row

2.      Mobility of your choice

Crossfit Enhance