Mid Cities Hustle – Strength & Conditioning – CrossFit
Warm-up (No Measure)
Walking Lunges : 3-5 minutes
Then 2 Sets:
Stiff Leg Deadlifts: 15 Reps
Bodyweight squats : 15 reps
Front Squat with pause (Build to a heavy one rep )
Pause 3 seconds at the bottom of the squat
Warm up reps
20- bar only
10/8/6/4/2
Sumo Deadlift (3×3)
After warming up to around 85% do the 3×3 working sets
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
95lbs is max weight for the ladies.
