Thursday April 4, 2019

H.O.T. Side CrossFit – CrossFit

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Deadlift (1×5 (50%), 1×3 (60%), 1×1 (70%), 1x AMRAP (75%))

Same as on Monday with Squats. Do 3 warm-up sets and then 1 AMRAP set @ 75% (leave 1-2 in the tank, don’t go to failure)

Metcon (Time)

For time:

80 Alt DB Snatches (50/35)

Every 2 minutes, do 5 Burpees

*Time Cap is 10:00 minutes

**Need to control dumbbell to ground and switch hands while dumbbell is on the ground.

REST 3 minutes before moving onto Box Step-Up WOD

For time:

10 DB Weighted Box Step-Ups (35#/20# DB)

10 Burpees

10 DB Weighted Box Step-Ups

10 Burpees

10 DB Weighted Box Steps-Ups

10 Burpees

10 DB Weighted Box Step-Ups &

10 Burpees

*Time Cap is 10:00 minutes

**Box Jump Height (24″/20″)

**Time is total time including REST