Thursday the 11th

IMG_0838

I. 
3 Rounds
10 Single Leg Deadlift w/ KB
100 m Run
10 Good mornings

II.
Deadlift – 1×3 Heavy

III.
Snatch 6×3 @70-80%

IV.
Sprint 100m x 10
Rest 60s

V. Please choose ONE of the following based on perceived weaknesses.

Va. 
AMRAP (14)
10 Front Rack Walking Lunge Steps 135/95lbs
10 Handstand Push Ups
10 Lateral Bar Burpees

Vb. 
Death By Pull-up Complex
Minute 1: 1 Strict, 2 Kipping, 3 Chest to bar
Minute 2: 2 Strict, 3 Kipping, 4 Chest to bar
Minute 3: 3 Strict, 4 Kipping, 5 Chest to bar
And so on…

Vc. 
Pendlay Row
4×7 (Heavy)

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Filed under amrap, crossfit, crossfit government island, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning

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