CrossFit Pineville – CrossFit
Warm-up
3 sets:
10 Staggered-stance Good Mornings Per Leg
10 Forward and Back Leg Swings Each Leg
10 Alt Cossack Squats
1 set:
10 DL with naked bar
5 DL Add weight
3 DL Add weight
3 DL Add weight
Next weight should be your starting weight
Weightlifting
Week 2 of our deadlift cycle.
15 min to complete
Deadlift (3-3-3-3-3+)
Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Metcon
Metcon (Time)
10 RFT
30 DU
3 Wall Walks (Rx+ 25′ HS Walk)
18 min cap
