CrossFit Workout Of The Day Performance
A. Three sets of:
Single Leg KB Romanian Deadlift x 4-6 reps each side @21X1 [heavier than previous week]
Rest 45 seconds
Half Kneeling Kettlebell Bottom Up Press x 6 reps each arm
Rest 45 seconds
PVC Overhead KB Carry 40m
Rest 45 seconds
*Use a heavier KB for the Deadlifts than for the other two movements. On half kneeling bottom up press to make it harder bring knees more inline
B. Three sets for max reps of:
60 seconds of Double Unders
60 seconds of Rest
60 seconds of C2B Pullups
60 seconds of Rest
60 seconds of Hang Power Clean (70/50)
60 seconds of Rest
C. Eight sets of:
30 seconds of Hollow Rocks
10 seconds of Rest