WOD

Wednesday 11-14-18

CrossFit Reaction – CrossFit

Deadlift Warm Up (No Measure)

i. 2 Minutes General Aerobic: run/row/bike

ii. 2 Sets:

– 5 Jefferson Curls

– 5 McKenzie Press-Ups

– 5 Single-Leg Glute Bridge (each)

iii. With Barbell:

2 Sets:

– 5 Crane Squat

– 5 good Mornings

-5 RDL

A: Metcon (Weight)

8 Sets or 24 Minutes

20/16 Kcal Bike

10 TTB

5 Front Squats

Rest 1 Minute between sets

*climbing in weight

*Front Squat from floor

*If you break TTB you may not stop movement by touching your feet to the floor.

B: Deadlift (5-5-5)

Deload week reps at 55%

work on max speed of the bar not max load.

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