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Saturday 11.09.2019

POSTED ON November 8, 2019

Saturday | 11.09.2019

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Warm Up:
50ft inch worm
12 alt. bird dogs
10 cossack squat
x2-3 sets
4/4 single leg good morning
8 empty bar deadlifts
10 step ups
x2-3 sets
 
Build to a moderate Touch n Go 3 rep deadlift in 5 sets or less
 
Metcon:
RX (Level 1)
9 deadlifts 275/185
12 box jump overs 24/20
3 rounds (buy in)
20 bar muscle ups
For time
 
Intermediate (Level 2)
9 deadlifts 225/155
12 box jump overs 24/20
3 rounds (buy in)
20 jumping bar muscle ups
For time
Beginner (Level 3)
9 deadlifts 155/105
15 step overs 24/20
3 rounds (buy in)
30 jumping chest 2 bar
For time
 
Cool Down:
3 round for quality
8/8 sciatic nerve floss
20 cat camel
1min single leg saddle

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