Stacey was the trainer today
Buy In: Deadlift
- 35% of max x 5 reps (115lbs.)
- 45% of max x 5 (145lbs.)
- 55% of max x 5 (175lbs.)
Note: This begins the 4th week of our linear progressions. This week is going to feel exremely light compared to the previous weeks. This is by design. Kind of a two steps forward, one step back thing. This allows for a good cycle of muscle recovery and will pay great benefits. Notice that the last round is just 5 reps- not max reps. Looking for good quality movement through these easy sets. Look for a CrossFit total next week to put this last cycle to the test.
You are allowed no hand switches here. Stick with one hand, and perform all swings and the farmer’s walk. Use the other hand for the next round. Penalty for dropping the KB is 10 burpees on the spot.
4 rounds of: single KB farmer’s walk 100M (55/35) + 20 one-hand KB swings