S/S/S:

Clean Deadlift

5X3

Increase weight ea set

 

Next rep range for the cycle!  Lower rep range should allow for heavier weight used per set compared to the 3X5 week.

 

WOD:

14 Min AMRAP:

10 KB Swing (70/53)

15 Wall Ball Sit Ups (20/14)

20 Med Ball Clean (20/14)

 

For Med ball sit ups (vid courtesy of CFE Planet)

 

For Med Ball Clean (vid courtesy of CrossFit HQ)

 

 

Scaling Options:

KB Weight -> 53/35

 

Med Ball Weight -> 14/12

Cool Down:

Reverse Hyperextension – 3X20

Video courtesy of CrossFit HQ

 

 

10 slow iron crosses/10 slow scorpions