C4 CrossFit – CrossFit

Strength

DL/HSPU

Deadlift x 15 reps

Rest 15-20 seconds

60 seconds of Strict HSPU x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict HSPU x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

60 seconds of Strict HSPU x Max Reps

For each set, these are the recommended loads 65%, 75%, 85%, but feel free to go heavier or lighter

For HSPU, if you’re not able to do strict, do kipping or seated DB presses

Metcon

Metcon (AMRAP – Rounds)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Power Cleans (115/75)

10 Push Press (115/75)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.