(508) 481-2372 jeff@pennantcrossfit.com

Deadpool

Performance
Pausing Overhead Squat: 3 x 5
*3 second pause in bottom of squat
For Time
15 Power Snatch
20 Front Rack Lunges (total, alternating)
25 Hang Power Cleans
30 Front Squats
*Barbell = 115/75
Lifestyle
Pausing Back Squat: 3 x 5
*3 second pause in bottom of squat
For Time
15 Hang Power Snatch
20 Front Rack Lunges (total, alternating)
25 Hang Power Cleans
30 Front Squats
*Barbell = 75/55
Rehab Upper
Pausing Back Squat: 3 x 5
*Pause for 3 seconds per rep
For Time
30 Deadlifts
20 Front Rack Lunges (total, alternating)
20 Hang Power Cleans
30 Front Squats
*Barbell = 115/75
Rehab Lower
Bench Press: 3 x 5
For Time: 12-9-6-3
Bench Press (bodyweight)
Strict Pull-up