Krewe du CrossFit – CrossFit
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Row (EZ then Moderate)
MIN 2 – SLOW Bootstrappers
MIN 3 – Tempo Barbell Good Mornings @3111
MIN 4 – 3 Barbell RDL, 3 Bent Over Row, repeat
MIN 5 – Barbell Back Rack Box Step Ups
Deadlift (TNG 1×5)
15:00 to build to Heavy set of 5 TNG.
This should be significantly heavier than your workout weight.
3 Rounds for time:
12 Deadlifts, bodyweight
21 Box Jumps, 20″
BW DL should be considered relatively light and able to be done unbroken.
Last Seen 1/25/19.
Stack plates to reduce distance to floor, or switch to Sumo DL or Back Squat from rack
Scale to 2:15 of a monostructural movement, running or biking are options
Reduce height and/or do Step-ups
2020 02 09