6.14

 In WOD

CrossFit Love – CrossFit

Deadlift Primer 3 (No Measure)

BND Walk Forward

10 Squats w Band

BND Walk Backwards

10 Squats w Band

BND Walk Lateral – R Leg Leads

10 Air Squats

BND Walk Lateral – L Leg Leads

10 Air Squats

15 Empty Barbell RDLs with Band Around Knees

10 Empty Barbell Thrusters with Band Around Knees

The Good Stuff (AMRAP – Rounds)

4 Rounds NFT

1.) 8-12 RDLs @ 50-60% of 1RM DL

—Soft bend in knees

—If ANY pull in lower back, cut weight down

—Find. Your. Hamstrings.

2.) 10 SL Glute Bridge with DB resting on wait

–Prop working heel on 45# plate to increase ROM

–10 R then 10 L

3.) Strict Knee Raise Iso Hold w Weight Plate x :30

–Plate (25/10#) should rest against shin

–Pull the ankle in dorsiflexion so the plate is touching toes and shin just under knee cap
Weight for RDLs in comments

Simple. Not Easy (Time)

15-10-5

Thrusters @ 155/105

400 M Run

-Weight should be challenging for a set of five

-The 400 is a sprint

Rx+ = 185/135

Thiqq Pack (AMRAP – Rounds)

2 Rounds

100 M SA Farmers Carry (Stairs R arm, Back to ramp L arm)

:30 Pallof Press Iso Hold Each arm – DO NOT HOLD BREATH
LOAD UP the farmers carry AHAP

()

LoveFit B (Time)

30-20-10

Alternating DB Lunge

200 M Run

LoveFit C (AMRAP – Rounds)

2 Rounds

100 M Farmers Carry (50 R, 50 L)

:30 Palllof Iso Hold

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