Clean Deadlift


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.



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

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