Cycle 2. Week 2. Day 2.
Published in
1 min readMay 29, 2017
Lava doesn’t matter to CrossFitters. The floor is acid.
Pre Warmup
Pec Smash w/ Lacrosse Ball
https://www.youtube.com/watch?v=r4XMmHLVmi4
Warm-up
Row 500m
30 Light Good Mornings
Row 500m
Warm-up
4 Rounds
10 Wall Balls
10 Push Jerks (45/35)
Deep, strong squats — get ready for back squats
Balanced drive, strong catch for push jerks — get ready for the metcon
Weightlifting
Back Squat (4 Sets of 6 Every 3 Minutes)
75% of 1RM
Metcon
10 Rounds (25:00 CAP)
10 Push Jerks (95/75)
20 Double-KB Deadlifts (70/55)
Two KB, one in each hand.
Push Jerks, not Push Presses or Strict Presses
Scaled
10 Push Jerks (45/35)
20 Double-KB Deadlifts (53/35)
Bootcamp
5 Rounds
10 Push Presses (20/10)
20 Single-KB Deadlifts (35/25)
