2014-12-11
FTX CrossFit – Thursday
Weightlifting
Deadlift (5-5-5-5-5)
DB Lying Lat Pull-over (10-10-10)
Lie perpendicular on a bench with your feet grounded, hips flat and upper back on the bench. Hold a DB straight armed over your chest and extend only at the shoulder joint letting the weight pass-over and finishing lined up with your horizontal body. Contract the lats to pull the weight back over your head and above the chest.
Metcon (AMRAP – Reps)
4:00 AMRAP
- 8-ct Body-builders
Rest 4 minutes between AMRAPs.
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP of:
- 20 D/U or 100 singels
- 20 S/U
