Week 1 Day 3
Strength
Front Squat (4×4)
Work at 65-75%
Resting 60-90 seconds between sets
Weightlifting should take no more than 20 minutes to complete
Clean Grip Deadlifts (4×4)
Working at 70-80% of 1rm Deadlift
Practice hook grip here. Not only building deadlift strength but also clean strength.
Metcon (Time)
CrossFit Open 18.4
21-15-9
Deadlifts (225/155)
HSPU
21-15-9
Deadlifts (315/205)
50 ft HandStand Walk
Scaled: W: 95 then 135
M: 135 then 185
Hand Release Pushups
50 ft Bear Crawl
Time Cap 9 Minutes