September 12, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Deadlift
Add 10lbs To 1RM & Recalculate 90%.
•Warm-up Sets (40% x5, 50% x5 and 60% x5)
•65% of 90% 1RM x 5 reps
•75% of 90% 1RM x 5 reps
•85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
**RESET AFTER EACH PULL ON LAST THREE SETS
-Or-
DB Suitcase Reverse Lunge to Single Leg RDL (5×5 Each Leg Building Weight)
5×10 (5 Each Leg) Building Weight
Class WOD
Metcon (Time)
10-20-30-40-50
Alt DB Snatches
*200m Run After Each Round