Tuesday, January 19, 2021

19
Jan

Tuesday, January 19, 2021

CrossFit
Main:
Deadlift
0-2 min: 3 deadlift 40%
2-4 min: 3 deadlift 50%
4-6 min: 3 deadlift 60%
6-9 min: deadlift 70% x 3
9-12 min: deadlift 80% x 3
12-15 min: AMRAP deadlift 90% *goal is 3+ if possible
Core work:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery

QuickFit/At home WOD
Main:
E2 min x 12 min (6 sets)
5 deadlifts (use double KB/DB for extra difficulty)
*increase load each set to a heavy set of 5 by set 5-6
Core work:
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery