Friday Max Effort DeadLift x1

Announcements

Monday, September 4th …. 9AM ONLY!

CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 3 Deadlifts … Increasing weight each round

~ 10 Russian Swings

~ 10 yard Sampson Lunge

Mobility & Burgener Warm-up

.

STRENGTH

@20 /15:00 … DEADLIFT x1

05:00 … Continue to “Grease the Groove”, moving up in weight

10:00 … 3 or 4 attempts at a max effort single … 3:00 rests

Deadlift (Max Effort )

MET~CON

@40 /20:00 Time Cap

AFAP: 5 rounds …

~ 10 yard walking lunges with 1 kb in rack position … NOT on shoulder … @35/55#

~ 5 shoulder to overhead … Left side only

~ 10 yard walking lunges with 1 kb

~ 5 shoulder to overhead … Right side only

Metcon (Time)

Kb Lunges & S2Oh

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>