Summer Sizzle – Week 1
430 STRONG
Warm-up
Row 1000 Meters
2 Rounds
10 Deadlifts light
10 Superman Back Extensions
STRENGTH
Deadlift (5, 5, 5)
Ascending Sets
CONDITIONING
Trunks (Distance)
As Many Rounds As Possible in 18 Minutes
Max Effort Keg Carry (AHAP)
20 Keg Viper Press
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CrossFit
Warm-up
3 Rounds
100m Run
10 Plate Ground to overhead
10 Walking Lunges
STRENGTH
Clean and Jerk (Build to a Heavy Single Power Clean + Power Jerk)
CONDITIONING
Heavy DT (Time)
5 Rounds
12 Deadlifts 205# / 145#
9 HPC 205# / 145#
6 Push Jerk 205# / 145#