Deadlift & Accessory

By April 17, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Strength Work

Pause Deadlift

4 * 3 @ 85% (Pause 1 Sec below knee)

Super

4/4 DB Single leg Hinge

4/4 Box Lateral Single leg step Up (Avoid jump pure step)

Skill Work

HSPU

6 Min EMOM

Odd: 10 DB Push Press (22.5/15 Kg)

Even: 6 – 8 Strict HSPU

(Rx+ instead of Push Press 10 m HS Walk)

Metcon

Metcon (4 Rounds for time)

Every 3 Min for 4 Rounds

12 Power Snatches (95/65)

9 Push Press

6 Thrusters

9 Push Press

12 Hang Power Cleans

(Don’t work over 2:30)

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