CROSSFIT
STRENGTH
Deadlift for load:
1×3 @ 30/40%
1×3 @ 50%
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep
WORKOUT
4 SETS
10 Toes to Bar
5 Deadlifts (315/205)*
10 Toes to Bar
200m Run
-Rest 1:30 b/t Sets-
*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.
(Score is Slowest Set)
SPARK
E2:15 X 5 Sets
5/5 KNEELING STRICT PRESS
8 KB SDHP
(Score is Load)
WORKOUT
EMOM x 15 MINUTES
MIN 1 – Max Cal Bike
MIN 2 – Max Dbl DB Hang Clean & Press
MIN 3 – Max Wall Ball Shots
(Score is Load)