CrossFit Firebase

Strongman – Tuesday 8/30/2016

A) Dynamic effort speed deadlifts
warmup then…
6 x 3 @ 50% 1RM
4 x 1 @ 80% 1RM
30″ – 45″ rest between sets

B) Barbell front rack walk
3 cones:
A) 1 x power clean
B) 2 x front squats
C) 3 x thrusters
B) 2 x front squats
A) 1 x power clean

C) Core + Conditioning
45″ reverse burpees / 45″ situps w/overhead weight
45″ plate pinches / 45″ man maker pushups
x2
30″ reverse burpees / 30″ situps
30″ plate pinches / 30″ pushups
x1

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