October 22nd, 2018

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Thanks to Crossfit 1420, for letting me come in for a workout.
Here's everything we did....

 
WARM UP/MOBILITY
Glute Activation with Hip Circle
2 Rounds of:
10 steps Fwd/Bkwd/Left/Right
10 Clam shells Each Side
10 Glute Ham Bridge
Then,
6 Minutes of:
10 Reverse Lunges in place (5 each)
8 Birddogs (4 each)
6 RDLs with an empty bar
4 Squat Cleans w. empty bar
Then,
Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.
STRENGTH
1) Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. EMOM 10
Reset on each rep, not done touch n go.
Fitness: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

2) Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per set. Rest 60s.
METCON 
”Adrenaline” - last tested 07.23.18
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Fitness Option: AMRAP 8
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats

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