Deadlifts + BBJO/DB Snatch/Bike

Mar 6, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

10 GHD Hip Extensions

10 GHD Sit-ups

10 DB Cuban Presses

Then:

10 Pace Perfect Lunge w/ Rotation

Sumo Deadlift demo and practice- feet/hip/knee/hand positioning

Strength

Sumo Deadlift (Build to a Heavy Double)

15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP of:

2-4-6-8-10…

Burpee Box Jump Overs (24/20)

Alt. DB Snatch (60/40)

Calorie Assault Bike

Accessory Work

Metcon (Weight)

3 Rounds of:

15 DB Hammer Curls (simultaneous)

10 DB Upright Rows

1 minute Rest
Same weight for both exercises