CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

4/4 DB Single Leg Kickstand RDL**

6/6 DB Single Arm Upright Rows

8/8 Up Down + DB Sumo Deadlift

*At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls.

**Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL.

Strength

Deadlift (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME*

10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)

16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

1:00 Down Dog

(No Measure)

WORKOUT OF THE DAY