Home of CrossFit Sanctify!

Wednesday 170607

Thanks to everyone who came out on Memorial Day to do "Murph" and raise support for Pets for Vets! It was awesome!

Context: Practice

Strength: 2-2-2-2-2-2-2 Front Squat (7 sets of 2 reps, increase weight with each set to max)

Super Set: 2-2-2-2-2-2-2 weight ring dips or progression

Metabolic Conditioning: “White Marble”

For time. 5 rounds.
12 single arm dumbbell overhead squat (Health: 15lb / Athletic: 30lb / Performance: 45lb)
80' overhead dumbbell carry (same)
12 dumbbell deadlifts (same, two dumbbells)

Scaling Guide: 6 - 10 minutes, about 1:40 per round. Scale up: 50/35lb DB or equivalent KB

Compare to: NEW WORKOUT!

Coaching Tips: Switch arms as desired on the dumbbells. Hold the dumbbell so that the heel of the hand is touching one of the 'heads'. Then rotate the db so that it's center of mass is closer to being over your spine. Do not push off the leg with the other hand. Make sure you keep your back flat on the db deadlifts. Angle them down so that you don't have to go so low!

Optional ‘Cash Out’: 16 suitcase lunge steps, 250m run