CrossFit – Wed, Jan 14
Performance & Fitness
Deadlift (5 Reps every 3:00 x 3 Sets)
Performance and Fitness Option (Time)
For Time:
3 rounds of:
16 Double Dumbbell Farmers Reverse Lunge Steps
20 TTB
Into:
3 rounds of:
16 Double Dumbbell Front Rack Reverse Lunge Steps
10 Pull-ups
*18:00 Cap
Advanced Option (Time)
For Time:
3 rounds of:
50ft Double Dumbbell Farmers Walking Lunge
20 TTB
Into:
2 rounds of:
50ft Double Dumbbell Front Rack Walking Lunge
15 Chest to Bar Pull-ups
Into:
50ft Double Dumbbell Overhead Walking Lunge
10 Bar Muscle-ups
*18:00 Cap
Coach’s Notes: These reps will be hand release and reset at the floor with a 3 second negative. Prescribed percentages are starting around 70% and building up to around 80% as long as you can hold the tempo with proper technique.