Warmup:
25’ lunge
10 Bow to Bends
10 Iron Cross
25’ lunge
10 Alt V-Ups
10 Cobra to Down Dog
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X3
Increase weight ea set
Video courtesy of Starting Strength.
Third time hitting Deadlifts this cycle. Just like with Floor Press this week, our reps drop to 3, so aim for heavier weight per set than the 5X5 or 3X5 weeks.
WOD:
4 Rounds:
25’ KB Goblet Lunge (55/35)
15 L-Arm KB Hang Clean & Jerk (55/35)
25’ KB Goblet Lunge (55/35)
15 R-Arm KB Hang Clean & Jerk (55/35)
Time Cap: 18 Min
Videos courtesy of OPEX Fitness and CrossFit ADM, respectively.
Some good one-arm KB work mixed in with a little weighted lunging. As you swing the KB up from between the legs, focus on a quick punch to make the KB sit in the pocket of your bicep to elbow and prevent it from slamming on your arm.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 