CrossFit – Friday, June 22nd, 2018

Workout of the Day 

-Strength-

Dead-lift (%’s off 3RM)

73% x 5
83% x 5
93% x 5

*Complete sets on a 2 minute clock. No touch and go reps.

Barbell Hip Thrusts

45% (of 3RM Dead-lift) x 10 x 5 sets

*Complete sets on a 2 minute clock.

-Accessory-

Three sets:
Dumbbell Row x 12 each arm
Dumbbell Tricep Kickbacks x 12 each arm

*There is a 8 minute window in which the above work is to be completed.

-Conditioning-

Council Bluffs Free Week

As many reps as possible in 5 minutes of:
20 Push Balls, 20/14 to 10′
20 DB Snatch, 50/35

Rest 2 minutes

As many reps as possible in 5 minutes of:
15 Push Balls, 20/14 to 10′
50/35 DB Overhead Walking Lunge, 15 steps

* Single arm lunges

Omaha

As many reps as possible in 8 minutes of:
8 Handstand Push ups
8 DB Snatch, 70/50
8 Wall Balls, 20/14 to 10′
8 Bar Muscle ups

Post all results to Triib and/or comments

Nothing wrong with a little competition – it pushes us to be better.