6-7-18: CrossFit and Weightlifting Workouts

I didn’t get there by wishing for it or hoping for it, but by working for it.
— Estée Lauder



CrossFit

 

STRENGTH


1. Work up to a 1 rep max deadlift

 


CONDITIONING
 


2. Three rounds, for time:
350m row
10x deadlift (men = body weight, women 3/4 body weight)
50x double unders

 

Mobility

3. Two min each:
Elevated pigeon
Child's pose

WOD TIPS

The trick to mastering double unders? While there are PLENTY of great tips and how-to videos, the real secret sauce is simply practice.

Yup. PRACTICE. 

In the meantime, check out this video to get that next double under rep:



Weightlifting

1. Slow Clean + Hang Clean - 5 x 2
2. Front Squat - 8 x 4
3. Three rounds:
   - 3 x deadlift (100-180 kilos)
   - 8 x pull-ups
   - 8 x push-ups
   - 30s plank
   - 200m jog