Crossfit Charlottesville – CrossFit
A1: Press (3 x 8 @ 31X1 tempo)
Same weight across all work sets. Try to go slightly heavier than last week.
A2: Sumo Deadlift (3 x 8 @20X1 tempo)
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 sumo deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 minutes:
12 Deadlift, 225/155lbs
8 Handstand Push-ups
Scale the load on the deadlift as needed. Scale the ROM on the HSPU up to two abmats, perform box piked HSPU, or push-ups.