CROSSFIT
Strength:
Deadlift (5-3-1) @ 75%, 85%, 95% of 1RM.
Metcon:
12 minute Amrap of,
10 Pistol Squats,
8 Strict dead hang pull-ups,
6 Touch & Go Power Snatch (65/95)
* Touch and go means do not drop bar and try to string as many as possible.
ON-RAMP/MASTERS
Skills: Deadlift, Wall Balls, KB Swings.
Metcon:
10 Minute Amrap of……..
5 Deadlift,
8 Burpee’s,
10 Sit-ups.