WOD
CROSSFIT 643
Wod
03/25/2019
Warm-up
Barbell Warm-up:
RDL x8 (3 second eccentric; 2 second pause below the knee)
Front Squat x8
Shoulder press x8
Barbell DL to shin x10
*Add Weight
Deadlift x8
*Add Weight
Deadlift x6
*Add weight
Deadlift x4
*Add weight
Deadlift x2
Then,
Review Glute Bridges
RDL x8 (3 second eccentric; 2 second pause below the knee)
Front Squat x8
Shoulder press x8
Barbell DL to shin x10
*Add Weight
Deadlift x8
*Add Weight
Deadlift x6
*Add weight
Deadlift x4
*Add weight
Deadlift x2
Then,
Review Glute Bridges
Weightlifting
barbell glute ham bridges (Weight)
1) Barbell Glute Bridges: 6 x 6. Rest 90s.
– Use one challenging weight for all sets
– Try to exceed weight used on 3/11.
2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.
– Use one challenging weight for all sets
– Try to exceed weight used on 3/11.
2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.
Metcon
Last Tested on 11/8
Time Bomb (AMRAP - Reps)
In 12:00
50 Wall balls (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 183)
Remaining time AMRAP: Wallballs
Rx+: (315, 203)
50 Wall balls (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 183)
Remaining time AMRAP: Wallballs
Rx+: (315, 203)
CROSSFIT 643
Upcoming Classes
CROSSFIT 643
CONTACT US
Address :
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Sewell, NJ 08080
Email :
mbarbara@crossfit643.com
Phone:
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