“Snickerdoodle”

CFKSQ – CrossFit

Workout of the Day

1. Metcon/Weightlifting – “Snickerdoodle”

2. Core

Metcon

Snickerdoodle (AMRAP – Reps)

Deadlift EMOM/Reverse Tabata

*Minutes 1-7 build weight

– Add weight every minute

– Complete however many reps you need to up to as heavy as you can

*Minutes 8-12 max rep drop sets

– Drop down to a challenging , but moveable weight

– 8 x 10 Seconds on / 20 Seconds off

– Score is total deadlifts completed. Record your weight in the notes

Delta:

2x Dumbbell or KB or Heavy Odd Object

Do the whole thing as a reverse tabata if you

can’t increase weights

Core

5x Continuous

:20 Prone Bicycles

:30 Russian Twists

Warm-up

1)

2 min Cardio

5)

5x

5 Empty Bar Back Squat

5 Empty Bar Deadlift