Week 4 day 5

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m row

3 rounds of 10 Barbell squats, 10 Back rack lunges, 10 good mornings

Pause front squats (1 x 5RM)

Pause :03 on each rep at the bottom of the front squat
Work up to a heavy 5RM for the day with :03 pauses in the hole of each rep. (No misses)

Straight leg deadlifts (3 x 8)

Perform deadlifts with a straight or slightly flexed knee position
Goal is to feel the hamstrings during this movement as oppose to moving as much weight

Metcon (AMRAP – Reps)

EMOM for 10 minutes

30 Double unders
RX+ 60 Double unders or 30 Triple unders 😉

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