CrossFit Workout 4/5/19 Friday

Warmup–start this @15:00
2×5 back squats @45% @3011
2xup and back suitcase carry @20% of your deadlift max/side
1×3 back squat @55% @1311
1 up and back suitcase carry/arm @25% of your deadlift max

Strength: start this @ 25:00
Rest 3:00 in between supersets
8 back squats @60%
Left arm suitcase carry AFAP w 30% of your dl max
Right arm suitcase carry AFAP w 30% of your dl max

8 back squats @70%
Left arm suitcase carry AFAP w 30% of your dl max
Right arm suitcase carry AFAP w 30% of your dl max

8+ back squats @75% (15 rep cap)

Then do a few pushups/hspu, double unders, and t2b

CrossFit workout: start this @50:00
8:00 AMRAP
10 pushups-rx+ strict hspu
50 double unders
10 T2B rx+15

Coach’s Note
These carries will be very heavy: that’s ok. Try and fight against leaning away or towards the bell. For anyone who has a deadlift over 318 pounds, get the farmer’s carry handles out. The workout should be unbroken. If you can’t do double unders, do 5 burpees+75 single unders.

Conditioning
40:00 steady state on the rower
stay around 60-65% effort/heart rate