Friday

CrossFit ThunderDome – CrossFit

1John 3-16-18

Warm-up

Warm-up (No Measure)

4 ROUNDS

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

Strength

Deadlift (1×2 / 1×2 / 1×2+)

DEADLIFT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Weight)

4 SETS

10 Unbroken Deadlifts – Library Heavy

15 Wall Ball 20,16

10 Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

(Score is Weight)

RX must be unbroken Deadlifts

Library Heavy — Today’s “Heavy” is in relation to the “Library” designation, meaning that it should be challenging for 10, but light enough to allow for complete control with each rep. They may not be “silent” but they should be quiet enough that the Librarian wouldn’t come speak to you. In other words, no pounding the weights to ground. It is a light tap at the bottom. This includes lowering from the last rep as well.

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Lying Banded Hamstring Stretch (R)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)

1:00 Lying Banded Hamstring Stretch (L)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)

(No Measure)