CrossFit Workout 4/4/19 Thursday

Warmup Start this at 15:00
3 rounds
10 single arm russian swings/side
1:00 easy movement
:30 goblet squat hold

Workout Warmup start this at 22:00
5 rounds
3 deadlifts+3 front squats up to heaviest workout weight
10 medball rotational throws/side
https://www.youtube.com/watch?v=gHsJaRZyInE

CrossFit Workout: start this at 35:00
5:00 AMRAP
15-12-9
Deadlifts
Front Squats

95/65

rest 3:00

5:00 AMRAP
12-9-6
135/95

rest 3:00

5:00 AMRAP
9-6-3
155/105

Coach’s Note
These workout should be light, medium, and heavy. If you are really uncomfortable with the front rack, use 2 dumbbells. These should be unbroken the first time through at least. Your score should stay about the same across all three. Score is total reps.

Active recovery:
Do the amraps with an empty barbell or 2 light dumbbells
At the end of every round, add in an easy 1:00 row”