Crossfit Garage – CrossFit

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Weightlifting

Snatch (build to heavy triple in 20 mins)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 DU/100 SU

15 T2B

*E2MOM

3 Deadlift 75%

Rx+

DU

315/215

Deadlift reps DO NOT count towards score.

Accessory Work

Spongey Tension Drill (No Measure)

WITH SPONGE IN HEELS WHILE IN HOLLOW POSITION

-1 Tuck Up

-roll to superman (right)

-roll to center

-1 Tuck Up

-roll to superman (left)

-roll to center

Rest as needed between sets

Complete as many reps as desired to challenge yourself.

Every time the sponge falls out results in a 5 sec “penalty” Hollow hold. Perform this hold after the drill.
CHALLENGE FOR TODAY:

Perform sets of

5-4-3-2-1

*Scale as needed

Reference

Deadlift