TUESDAY CROSSFIT 01/29/19
GRIND:
A. 3 sets
HIP THRUST x 10 reps
STAGGERED FARMER’S CARRY x 100 meters (50 m. each)
CARRY-
one KB in front rack and the other suitcase
place a folded yoga mat underneath a fat bar if the bar causes discomfort to your pelvis.
B. 4 MINUTES PER STATION (8 SETS)
:20 WORK
:10 REST
1 MINUTE TRANSITION
DB HANG CLEAN
BACKWARDS SLED DRAG
BATTLE ROPES
RING ROW OR BANDED PULL-UP/ PUSH UP
**ALTERNATE BETWEEN PULL-UPS PUSH UPS SO THAT YOU COMPLETE 4 SETS OF EACH
SPORT:
A. Deadlift (3×3 @ 90% of 3RM)
2″ Deficit Deadlift
B. 4 MINUTES PER STATION (8 SETS)
:20 WORK
:10 REST
1 MINUTE TRANSITION
HANG CLEANS, 95#/65#
MUSCLE-UP + 3-4 RING DIPS
ROW FOR CALORIES
ROPE CLIMB
