3
Oct
FRIDAY
Milton practicing handstand walks!
STRENGTH:
Back Squats
5 x 3
Add 5 to 10# from last week
This is week four of linear progression. Next week is the last week, please continue to keep tracking your weight. On week 6 we will be hitting a 1 RM for the front squat, back squat and deadlift.
CrossFit WOD:
400 meter farmer’s carry with kettlebells 53#/35# RX+ 70#/44#
20 deadlifts 225#/155# RX+ 255#/185#
200 meter farmer’s carry with kettlebells 53#/35# RX+ 70#/44#
20 deadlifts 225#/155# Rx+ 255#/185#
*** Every time you put the kettlebells down during farmer’s carry, perform 5 burpees
*** Every time you put the barbell down during deadlifts, perform 5 V ups
EXTRA CREDIT:
10 rounds:
200 meter row
20 double unders (40 singles)