Monday 8/28/17

By: 0

Prominent Headquarters – CrossFit

Warm-up (No Measure)

400m Row

Mobility: Hamstrings, Shoulders, Quads

3 rounds,

8 med ball cleans,

5 inchworms,

5 empty barbell strict press

Squat Clean and Jerk (7×2 @ 85% of 1RM)

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00

Metcon (Time)

(CAP 8min)

42 WBS (20/14)

21 deadlifts (180/155)

30 WBS

15 Deadlifts

18 WBS

9 Deadlifts
You have an aggressive time cap for this workout. This will require you to complete large sets of each movements with minimal rest between movements. This weight for the deadlift is a moderately heavy weight in which you should be able to break down comfortably and continue to move efficiently.


Lumbar spine, quad stretch

Scaling Options

WBS: weight of MB, height of target

Deadlift: Weight of barbell