CrossFit – Sat, Mar 18
Saturday warm up
2min cardio machine
Into
3 rounds:
10 barbell RDL’s (increase in weight each set)
10/10 reverse lunges
Into
3 rounds:
10 barbell RDL’s (increase in weight each set)
10/10 reverse lunges
Deadlift (Weight)
Saturday Metcon
21 deadlifts, weight 1 (lightest)
21 pull ups (Rx+ Chest to bar pull ups)
Rest 30seconds (Rx+ no rest)
15 deadlifts, weight 2
15 Chest to bar pull ups (Rx+ 15 bar muscle-ups )
Rest 30seconds (Rx+ no rest)
9 deadlifts, weight 3 (heaviest)
9 Bar Muscle ups (Rx+ 9 rope climbs, 15 ft)
21 pull ups (Rx+ Chest to bar pull ups)
Rest 30seconds (Rx+ no rest)
15 deadlifts, weight 2
15 Chest to bar pull ups (Rx+ 15 bar muscle-ups )
Rest 30seconds (Rx+ no rest)
9 deadlifts, weight 3 (heaviest)
9 Bar Muscle ups (Rx+ 9 rope climbs, 15 ft)
♀ 155, 185, 205 lb
♂ 225, 275, 315 lb
Time cap: 15 minutes
Saturday Metcon
21 deadlifts, weight 1 (lightest)
21 pull ups (Rx+ Chest to bar pull ups)
Rest 30seconds (Rx+ no rest)
15 deadlifts, weight 2
15 Chest to bar pull ups (Rx+ 15 bar muscle-ups )
Rest 30seconds (Rx+ no rest)
9 deadlifts, weight 3 (heaviest)
9 Bar Muscle ups (Rx+ 9 rope climbs, 15 ft)
21 pull ups (Rx+ Chest to bar pull ups)
Rest 30seconds (Rx+ no rest)
15 deadlifts, weight 2
15 Chest to bar pull ups (Rx+ 15 bar muscle-ups )
Rest 30seconds (Rx+ no rest)
9 deadlifts, weight 3 (heaviest)
9 Bar Muscle ups (Rx+ 9 rope climbs, 15 ft)
♀ 155, 185, 205 lb
♂ 225, 275, 315 lb
Time cap: 15 minutes
Deadlift 5 x 8
Build weight each set or hold a high weight across all sets