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
Deadlift (Weight)

Deadlift 5 x 8

Build weight each set or hold a high weight across all sets

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)

♀ 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)

♀ 155, 185, 205 lb
♂ 225, 275, 315 lb

Time cap: 15 minutes

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