4.24.19 Workout of the Day

Happy belated Birthday Sal Jr!

Box Brief:

Happy Birthday B.A.

CrossFit

1.Deadlift On the 1:30 x 6 Sets: Set #1 - 3 Deadlifts Set #2 - 1 Deadlift Set #3 - 3 Deadlifts Set #4 - 1 Deadlift Set #5 - 3 Deadlifts Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme. 2. "Doorbell" AMRAP 18: 21/15 Calorie Assault Bike 15 Strict HSPU 15 DB Deadlifts (50's/35's) 15 DB Front Squats (50's/35's)

3. Midline :Not for Time:

30 GHD Sit-Ups 40 Hollow Rocks 50 AbMat Sit-Ups

ICT

1. Conditioning: 30 minute EMOM

min 1: 10/8 calorie row

min 1:20 bumper ground to OH (25/15)

min 3 :30 prone plank on rings

min 4:15 GHD situps

min 5: 100 m sprint

-No measure, goal is consistency-

2. Midline: Coaches Choice