CrossFit Firebase Orlando

Friday, 09-22-2017

Strength — Deadlifts

  • 2×5 @ 75% — Normal Deadlifts
  • 2×5 @ 75% of Clean 1RM using Clean Grip
  • 2×5 @ 75% of Snatch 1RM using Snatch Grip
  • All reps completed in sets but not touch and go. Let the weight settle for a few seconds, concentrate on starting position.

Conditioning — Lurong WOD
Raising the Bar. AMRAP 9
8 Lateral Bar Hop Burpees
7 Power Cleans
6 Front Rack Lunges (L1 Front Squats)
5 S2OH
L1 65/45
L2 95/55
L3 135/95

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