Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 8 min cap

10 Iron cross/RO2VS

10 Scorpions

2:00 Cardio

10 Barbell good mornings

10 RDL’s

10 Standing barbell upright rows

Deadlift (3/3/(3+))

20 min cap

Warm-up/working sets

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 70%

3 @ 80%

(3+) @ 90%

This is week 2 of our second deadlift cycle. Again, same as the squat, use 90% of your 1RM and 10 10lbs to that number…then base all your percentages off that number.

Accessory Work

EMOM 6

Odd min: 15 Bulgarin split squats ea leg

Even min: 10/6 Deficit push-ups (45#/25#)

For added challenge: 5 Strict deficit HSPU’s instead of push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3-6-9-12-15…etc

Bench press (115/65)

1-2-3-4-5…etc

Strict pull-ups

Rx+: 135/75

Fire breather: 155/85