3.22

 In WOD

CrossFit Love – CrossFit


Deadlift Primer 2 (No Measure)

2 Rounds

1.) 20 hollow rocks (:20 hollow hold -scaled)

2.) Deadbug Variation 8 R/L

– arms up

-legs and hips at 90

-extend ONE leg straight out, heel tap, then bring back in

-breathe OUT fully as leg extends

-breathe IN as leg comes back to center

3.) 8 Sumo Inch Worms

4.) 10 Barbell RDLs – 5s eccentric

-hamstrings

-abs

-more hamstrings

-more abs

Deadlift (6 x 1 @ 87-93%)

6 Heavy, CRISP singles

-If feeling good today, work up to a single @ 93%

-If form is still a work in progress, stay towards 87%

-These should be heavy, without sacrificing form

Hump Day (AMRAP – Rounds)

5 Minute EMOM

5 Thrusters @ 95/65

3 Burpee Box Jump Overs

Ham Sandwhich (AMRAP – Reps)

50 Medicine Ball Curls NFT

-SQUEEZE THE BALL IN TO YOUR BODY

-TOES STAY OFF OF THE BALL
These are performed in a bridge position. The bottom stays off of the ground in between reps. If you need to break up your sets, rest with your bottom on the ground.

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