Tuesday CrossFit

CrossFit Orenda – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Deadlift

10 KB Swings

10 Oil Drillers 5 Ea Leg

5 Pull Ups

Weightlifting

Dead Lifts

Every 4 minutes, for 24 minutes (6 sets):

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Metcon

Metcon (Time)

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

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