/var/www/html/wp-content/themes/Divi/single.php 9/6/2018-THURSDAY WORKOUT | South Seattle CrossFit

STRENGTH

A.

3 Sets
Stiff Legged Deadlift x8-10 @50% of 1RM Deadlift
rest 90 sec
Deadlift Rack Pull Hold x15-20 sec @110% of 1RM Deadlift
rest 90 sec
*For rack hold, make sure that knees remain locked out, mid line stays tight and head stays neutral.

B.

3 Sets
Split Stance Med Ball Throw x8 ea. side
rest 1 min
Alternating Single Leg Vertical Jump + Jump Squat x1x12, R
rest 1 min

*Perform a single leg vertical jump. Land with both feet on the ground and continue into a full depth squat. Jump out of the full depth squat to complete the sequence. Perform this sequence 12 times (6 on each leg) per set. Focus on max height jump and fast transition out of the bottom of your squat into you jump.”

METCON

AMRAP 18
3 WALL CLIMBS
12 BOX JUMPS
3 STRICT HSPU
40 DOUBLES