September 27, 2021

September 27, 2021

9/27/21

Weightlifting
Deadlift (Weight)
Lifting Test

5-3-3-1-1-1

Start around 60-70% and add weight each set, building to a 1RM for the day. Athletes may perform additional singles as needed.

*After each set, perform 10 Russian KB Swings @70/53 for maximum explosiveness.

Metcon
Metcon
3-5 Sets for Quality

5 Back Extensions
10 S-Leg KB or DB RDL
:60 Sec Plank (May rotate between side and front plank-Goal is to hold for all :60)

Extra Work
Metcon (AMRAP – Reps)
Max Reps in a Teams of 3, rotating for 15 Min (5 sets of each):

-1 Min Max GHD Sit Ups
-1 Min Max Rope Climbs
-1 Min Rest

*Sub T2B for GHD If needed

Leave a Comment

Name*

Email* (never published)

Website

CGX CrossFit get started today!