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04/12/2019

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Conditioning

Metcon (No Measure)

Every 4 Mins. For 16 complete

100M Run

12/9 Cal. AirDyne

15/12 Cal. Row

Metcon

Metcon (No Measure)

3 RNFT

100′ SA DB OH Walking Lunge

30 Wgtd Sit-Ups

10 RDL 155/105

Weightlifting

Deadlift

Every 2 Mins. For 12 complete

Set #1 – 3 Deadlifts

Set #2 – 1 Deadlift

Set #3 – 3 Deadlifts

Set #4 – 1 Deadlift

Set #5 – 3 Deadlifts

Set #6 – 1 Deadlift

* Build on last weeks percentages.

Metcon

Metcon (Time)

For Time

30 Power Snatches

7 Bar Muscle-Ups

30 Power Clean and Jerks

5 Bar Muscle-Ups

30 Thrusters

3 Bar Muscle-Ups

*75/55