FRIDAY CROSSFIT 02/15/19
SPORT:
A. Deadlift (6 x 5 @ 65%)
60 sec rest between sets
no deficit
eccentric (lowering phase) slower than concentric (raising)
B. 2 rounds
40 calorie row
400 meter run
20 single arm KB snatches, total
400 meter run
GRIND:
A. Barbell Hip Thrust (5 x 45 seconds)
Hip Thrust with shoulders elevated on a bench. Use safety spotter arms on squat racks to elevate heavy bars to assist with getting underneath.
Use fat bars if desired. Place a yoga mat under the bar for added comfort.
B. 3 rounds
200 meter run
20 DB snatches or slam balls
200 m run
20 DB walking lunge steps
15 minute time cap
