CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
warmup
500m row above 2:00m pace (or easy pace), focus on hard leg drive and long recovery
hip mobility
10-15 waiters bow
10 good mornings
pvc deadlift
pvc push press
pvc pull down to bar similar to pullup
Weightlifting
A: Deadlift (emom 12 x2 reps)
Clean Deadlift 3131 tempo
3 sec to raise
3 sec to lower
building weight
you may use straps if you have them and are handling more than 100% of your max clean weight
http://www.catalystathletics.com/exercise/176/Clean-Deadlift/
Conditioning
Metcon (Time)
3 rounds
10 cal Bike
5 pullups Rx or Chest to Bar Rx+
10 push press Rx 75/55 Rx+ 115/85 (from the floor)
rest 1:00m
