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CrossFit — March 31, 2021

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2021.03.31

Warm-up
:30 plank hold
10 air squats
5 push ups
:30 HS hold
8 deadlifts
8 hang squat clean
8 shoulder press

coach-led clean warm up

1 hang power clean + 1 hang squat clean (1 complex every 1:30 for 10 sets)
increase weight across the 10 sets. start light and get heavy if feeling good.

AT HOME: 10x KB/DB hang power clean + hang squat clean per side

Metcon (Time)
4 RFT:
200m run
10 HRPU
20 deadlift (155/105)

A+ 185/135
Masters 60+ 115/75
Metcon (Time)
4 RFT:
200m run
10 HSPU
20 deadlift (225/155)

B+ strict HSPU
16:00 cap

AT HOME: deadlift = 20 KB/DB SDLHP