January 18, 2019919.577.0063info@crossfitzeal.com

07/24/2017

By
In WOD

Max Effort (ME) Lower

A) Front Box Squat with chains (80/40), 1RM

B1) Front Rack Hold, max load for 30 seconds
B2) Front Rack Reverse Lunge (clean from floor)*, 3×8/leg
DEMO VIDEO – perform repetitions on one leg before the other.

C) WOD or Strength

WOD – For Rounds/Reps
In 13 minutes:
Run 800m
AMRAP in remaining time, “DT”
12 Deadlifts
9 Hang Power Cleans
6 Jerks
155/103

Strength
DB Deadlift Back Extension, 3×10
Sumo Goodmorning, 3×10

Aftermath
100 Banded Pull throughs
3×15 Single leg Glute Bridges (against band)

Recent Posts

Leave a Comment

Contact Us

Have a question or comment about CrossFit Zeal? Send us an email and we'll get back to you, ASAP.