Wednesday WOD

CrossFit 201 – CrossFit

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Banded Hamstring Stretch

2 Rounds

20 Banded Good Mornings

10/ side Glute Bridges

5 Strict Toes to bar


Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

Same SUPERSET as last week/

Complete a 1 minute Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it’s going to a good ab day 🙂

Deadlift (90% x max reps)

Metcon (AMRAP – Rounds and Reps)

18 minutes AMRAP:

6 Cal Assault bike

6 Toes-To-Bar

6 Front Squats RX+115/75 RX(95/65)

(Every other round do Front Rack Lunges)
*Round 2 is 8 reps of everything

*Round 3 is 10 reps of everything

*Round 4 is 12 reps of everything

*And so on… Adding 2 reps every round.

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