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7.11.18

10
Jul

7.11.18

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

10 KB Deadlift per side

45 second plank

15 KB swings

15 glute bridges

Weightlifting

Every 2 minutes for 14 minutes complete 5 deadlifts and 16 land mines

Deadlift (7 sets of 5 )

Work between 50-70%

Landmines (7 sets of 5 )

Begin by holding the bar with both hands at chest level. Use your arms to move the bar in a broad arc back and forth in front of you. Use your arms only, keeping your core and hips still.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minutes AMRAP

6 power snatch

6 overhead squat

12 wall balls

Rx: 95/65#, 20/14#

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