CrossFit

Skill/strength: deadlifts
5x5 with good form and technique.
do not go beyond 80% of your 1RM

WOD: 5RFT (TC: 20')

10 DL *
15 box jumps

Light: 25/40kg - 51/61cm
RX: 55/80kg - 51/61cm
Advanced: 61/71cm
* R1 - 55/80kg
* R2 - 65/100kg
* R3 - 75/110kg
* R4 - 80/120kg
* R5 - 85/130kg

by Louie

QuickFit

Strength cycle (15'): 3-4 rounds
8 KB Bulgarian split squat (each leg)
8 ring dip (weight/band)
ME TTB (max effort toes-to-bar = as many unbroken TTB as possible)

Conditioning: 14' AMRAP of:
200/250m row
20 Russian twist w plate
15 thruster w plate
10 lanes shuttle run

by FabianB

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