Mile High CrossFit – Josh Strength Program

Deadlift (5 Sets
3 Deadlift – deadstop

@ 60-70% – light and fast

*working on pulling fast off the floor

then,

1 Set
20 Unbroken Deadlifts

*should be hard but not as heavy as possible )

Shoulder/Hamstring Health (Checkmark)

3 Sets

50′ double KB OH carry (AHAP)

right into

5 Nordic Curls (use band from pull-up bar and belt down feet)

CONDITIONING (Time)

E5M x 6 – alternating

1.

40 cal echo

20 GHD sit ups

10 Strict Pull ups

2.

40 cal row

20 TTB

200′ DB farmer carry @ 100s
Score is slowest round