Deadlifts and Double Unders

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Barbell Complex – 2 sets x 5 repsIMG_4870
   Snatch-grip Deadlift
   Hang Power Snatch
   Overhead Squat
   Snatch-grip behind the neck push-press

CrossFit WOD –
(1)   EMOM (Every Minute On the Minute)  x 12 minutes:

  • 5 Deadlifts (60%) + 30 Double UndersIMG_4871

(2)   3 Max Effort sets of Pushups

(3)   Ca$hout

4 rounds of:

  • 15 Abmat Situps
  • 15 Hip Extensions

Comp Ca$hout:
5 rounds of:IMG_4869

  • 15 GHD Situps
  • 15 Hip Extensions

Strength Focus WOD –
Box Squats

  • 85% (10 sets x 2 reps)

Perfect, fast and explosive from a stop.
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