CFCharlottesville – CrossFit
A1: Press (3 x 8 @ 31X1 tempo)
Same weight across all work sets. Pick a weight light enough to add weight to next week.
A2: Romanian Deadlift (3 x 8 @3111 tempo)
Same weight across all work sets. Pick a weight light enough to add weight to next week.
Perform these two movements as a superset.
Warm up both barbells to work weight, and then perform a set of presses, followed by a set of Romanian deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses, especially this early in the cycle.
Metcon (No Measure)
4-5 Rounds Not for Time or 20 Minutes:
8/arm Single-Arm Ring Row
8/arm Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit on rings or boxes
Use a controlled tempo on the eccentric of the presses and rows.