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Workouts

Friday 4/4/14

By admin | In Workouts | on April 3, 2014

CrossFit West Houston WOD

Strength:

A. Deadlifts

Warm-Up: 3 sets of 5 Reps
Work Sets: 65% x 5, 70% x 5, 77% x 5+ (AMRAP)

B. Strict HSPUs: 3 sets of 5 Reps
*Advanced do deficit HSPU
*Beginners do 5 to 10 pike push-ups on a box

Conditioning: 12 min AMRAP

500m Row (400m for women)
400m Heavy Weighted Run (w/ slam ball or sandbag)

AMRAP in the time remaining:

5 Burpees to Plate
5 Ground to OH w/ Plate (55/35 lbs)

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