“Honey Deuce”

CFKSQ – CrossFit

Delta

Honey Deuce (5 Rounds for reps)

5 x 2 min AMRAP

2 Snatch-Grip Deadlift

2 Hang Power Snatch

2 Overhead Squats

2 Bar-Facing Burpees

All: 95/65

Rest 2 minutes between rounds

Substitution

Bar: Dumbbell / Kettlebell / Odd Object

Core

5x

:20 Straight-Leg Sit-up and Reach Tall

:20 Prone Leg Raises to 90

Warm-up

1)

2 min Cardio

2)

8 Up/Down Dog

4 Plank Walk Out + Spider + Pigeon

8 Alternating Squat and Reach

4 Groiners

4 Hand-Release Push-ups

3)

10 Dislocates

10 Inlocates

10 Around the World

10 Toe Touch + Overhead Squat

4)

PVC, then Barbell Warm-up

3 Snatch Grip Deadlift + Shrug

3 High Pulls

3 Muscle Snatch

3 Behind the Neck Push Press

3 Full Snatch Balance

3 Overhead Squats

5)

Warm-up weight

6)

2x

2 Snatch Grip Deadlift

2 Hang Power Snatch

2 Overhead Squats

2 Lateral Burpee Over Bar

Cool-Down

:30 Bar Reach Through (ea)

:30 Couch (ea)

:30 Bar Child’s Pose

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