CrossFit Upper Keys – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND*
:30 Single Unders/DUBS/DUB Practice
:30 Alt. DB Deadlifts
:30 Single Unders/DUBS/DUB Practice
:30 Alt. DB Hang High Pull
:30 Single Unders/DUBS/DUB Practice
:15/:15 Single DB Push Press
:30 Single Unders/DUBS/DUB Practice
:30 Alt. DB Hang Snatch
*5 sec transition time between movements.
Strength
Deadlift (4×5)
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
12 Alt. DB Hang Snatch (50/35)|(35/20)
24 Double Unders
-Rest 1:00 b/t Sets-
AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders
(Score is Rounds + Reps)
