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Most Recent Benchmark before today was 1RM Power Snatch on Apr 18,2019 (6 days ago)

Wednesday Apr 24,2019

Tomorrow:
CrossFit: 4.24.19 CrossFitperf: 4.24.19 PerformanceAdv: 4.24.19 AdvancedStrength: 1RM Deadlift

4.24.19 CrossFit


CrossFit: Reps
A. SKILL: (choose one)

STRENGTH

3-2-2-1-1-1  Deadlift

*This doesn't necessarily have to be a max lift, just work up to a few single heavy deadlifts.  


CONDITIONING

AMRAP 12-minutes

Run 100m  
10 KB suitcase deadlifts
Run 200m
10 KB swings
Run 100m
10 KB suitcase deadlifts
Run 200m
10 KB swings


B. AMRAP 3-minutes x 3

AMRAP 3-MINUTES
Buy-in:  30 wall balls (20/14)
THEN
10 deadlifts (185/125)
10 otb burpees

**REST 3-MINUTES**

AMRAP 3-MINUTES
buy-in:  20 wall balls  
THEN
8 deadlifts  
8 otb burpees

**REST 3-MINUTES**

AMRAP 3-MINUTES
buy-in:  15 wall balls
THEN
6 deadlifts
6 otb burpees

SCORE = max reps of deadlifts and burpees completed in all three parts.  


C. MOBILITY

90-seconds -each side- glute smash (roller or lacrosse)
90-seconds -each side- banded lying hamstring stretch
90-seconds -each side- psoas smash (KB and lacrosse ball)

0% 0%
1st75 Miriam Today!
1st106 Morris Today!

Miriam75 Rx
Morris106 Rx
Emily S9:30am...3 2 1 GO!
Carly9:30am...3 2 1 GO!
karina a9:30am...3 2 1 GO!



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Helotes Crossfit
12266 Bandera Road #301
San Antonio, TX 78023 (view larger map)