9.19.18 Workout of the Day

Brent, 830 AM CrossFit

Box Brief: 2018 Fall League Announcements today to all classes. Keep ALL October Thursday nights open if you would like to participate. First 100 athletes that sign up are in.

CrossFit

1.Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90%

Rest as needed between sets.

2.“Dead Meat” For Time: 1 Mile Run, 100 Double Unders, 27 Deadlifts (205/145) 800 Meter Run, 100 Double Unders, 21 Deadlifts (205/145) 400 Meter Run, 100 Double Unders, 15 Deadlifts (205/145)

-25 min cap-

3.Accessory 3×10 Single Arm Dumbbell Bench Press (Each Side) 3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

ICT

1.Skill: Jump Rope

2. Team of 2, 25 minute AMRAP:

P1 runs 400 m run while

P2 completes AMRAP of

30 DUBS/ 60 singles

15 Single KB DL (70/53)

P1 returns from run and resumes AMRAP where P2 left off

P2 than runs and format is repeated

SCORE= total team Rounds +reps

3. Midline: 4 sets of

10 Good mornings

15 Glute Bridges

20 partner high fives (lf+rt=1)