Thursday the 5th

NO55

I.
EMOM (6)
Sumo Deadlift x 2 rep @ 70%
II.
Deadlift
Set 1 – 4 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 6 reps @ 72%
III.
(a) 4 x 60 seconds of Russian Kettlbell Swings (70/53#)
(b) 4 x 60 seconds of DB Shoulder to Overhead (35/25#)
(c) 4 x 60 seconds of Front Racked BB Lunge (45/33#)
(d) 4 x 60 seconds Rowing (Cal.)
IV.
(a) 4 x 50 single jump rope
(b) 4 x 12 GHR

 

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Filed under crossfit, fitness, Power Lifting, strength & conditioning, WOD

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