Strength – Dynamic day:

- Banded deadlifts 2×12 @ 50% of 1RM with a purple band.

* Speed from just bellow the knee up to full extension is the goal.

Assistant excercise:

-  reverse hypers with band 15×3

 

Conditioning:

EMOM for 10min

10 push ups

Rest of minute ME power cleans 70/50kg

*score = power cleans

 

“Stay commited to your decisions, but stay flexible in your approach.” – Tom Robbins

 

CrossFit in Mt Eden Auckland