Strength/Skill


Build to Workout Weight for Deadlift


Workout

5 ROUNDS FOR MAX REPS

1:00 Deadlift 225/155

1:00 Max Cal Bike

1:00 Ring Dip

Capacity Work

5 ROUNDS FOR MAX REPS

1:00 KB deadlift  

1:00 Max Cal Bike

1:00 Push up to target  

 

COOL DOWN

8:00-10:00 MOBILITY


Homework

SNACK/STRENGTH

Back Squat

4 x 6 - 7 @ 2111

60 - 70% of 1RM

Rest 2:00


3 Sets

50' Reverse Sled Drag (HEAVY)


-Rest 1:30 b/t Sets-


3 SETS

8/8 Rear Foot Elevated Split Squats 2111



-Rest 1:30 b/t Sets-

CONDITIONING


4 SETS

3:00 Row  @ (3K PR Pace)

-Rest 2:00 b/t Sets-


6 SETS

1:00 Row @  (2 - 3s Faster Than 3K Pace)

-Rest 1:00 b/t sets-





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