200318

17
Mar

200318

BayWay CrossFit – CrossFit

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Weightlifting

Sumo Deadlift (3 x 7 – 30X3)

Sumo Deadlift*

*All lifts must be “library” quiet. Goal is to keep the tempo as strict as possible.

From top down explanation of tempo:

3 seconds from hip (top) to the floor, 0 seconds on the floor (library tap), X explode up, 3 second pause at the top.

– you will technically start the rep with the explode portion.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

200m run

20 Single DB Power Clean

50 Double Unders

RX: 35/20

RX+: 50/35

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)