CrossFit
Strength
DEADLIFT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
Metcon
3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
10 Front Rack Lunges
Spark
Strength
EMOM 4
8 Double KB Deadlifts
Into… EMOM 3
6 Deadlifts
Into… EMOM 2
4 Deadlifts
*Goal is to increase every minute. Start moderate, end heavy. . (Score is Weight)
Metcon
5 RFT
12 Deadlifts
16 Wall Balls (20/14)
200m Run
-Hard Cap 16:00-