5:00 of DU practice for your easy movement–Don’t forget, all the evening classes tomorrow will start with a 20:00 DU clinic with Jeremy.
Warmup: Start this @ 15:00
3 rounds building in weight of:
5 DB bench press @ 3111
5 RDLs @ 3111
Lift: Start this @ 22:00
Every 2:30 for 6 total rounds
Odd Rounds 8 DB bench+8 RDLs
Even: 3 DB Bench+3 RDLs
CrossFit Workout: Statt this 45:00
5 RFT with a 15:00 cap
10 Box jump overs 24/20/ RX+ 15 BJO
20 russian kb swings 24/16
every 3:00, including the start, 20 DU Rx+ 40DU
Start your round of 8 at your last set of 10 last week, and your round of 3 at your last set of 5, and then build as you’re able. The workout should be pretty fast. The russian swings should be 1 to 2 sets every round. Your DU set should be unbroken. I think 10 or 11 minutes is possible, and finishing under the time cap should be very manageable.
Clean from blocks 6×2 between 60-70%
At a methodical, steady pace
Your paces should stay the same for all sets here. Think about the fastest pace you’ll be able to row/ski for the longest section, given that there’s no rest, and then try and maintain that piece.