Workout of the day for Thurs 12th April – Heavy deadlifts!


Workout of the Day – CrossFit

A) Deadlift
3-3-3-3
* Rest 2-3 minutes

B) 5 sets – increase effort each set
10 Hang power cleans (unbroken reps – choose an appropriate weight)
30sec Hollow rocks
8 Box jumps step down (build height with each set)
Row 300m/250m (increase the pace of your row each set)
*Rest 90 seconds between rounds
*Record your exact row times to ensure you are increasing your pace

Workout of the Day – MetCon Class

For time:
400m Run
20 Dumbbell hang power cleans 26/20kg
20 Wall ball sit ups
10 Burpees
5 Strict handstand push ups / Heavy strict presses
10 Burpees
20 Wall ball sit ups
20 Dumbbell hang power cleans 26/20kg
400m Run