CrossFit Blade – CrossFit
Deadlift (15 minutes to moderately heavy triple)
TIme to get those horomones producing again. The goal of the day is to get used to lifting heavier load again. Work up to a moderately hevy 3 TNG reps. A good goal would be 85-90% of your all time heaviest 3.
Tommy Gun (Time)
3 Rounds:
RX+
60 Double Unders
20 Toes to Bar
10 Deadlift 225/155
RX
50 Double Unders
15/12 Toes to Bar
10 Deadlift 185/125 M50+ 165/115 M55+ 155/105
Scale: DU to 50 Bar Hops, T2B to 15 KKR OR V-Ups, Deadlift load to ~55-60%
Metcon (Weight)
Virtual Fit: Strength:
5 Sets: E2MOM
10 Single Leg Romanian Deadlift ea side
15 Hollow Body Rocks
Metcon (Time)
Tommy Gun Virtual:
3 Rounds:
RX+
60 Double Unders
20 Toes to Bar OR V-Ups
10 DB/KB Deadlift 50/35 BB: 225/155
RX
50 Double Unders
15/12 Toes to Bar OR 15 V-Ups
10 DB/KB Deadlift 35/25/20 BB: 185/125
Cool Down
1. 5 min walk/bike/row
2. Hamstring Floss: 2 min per side
3. Hip Floss: 2 min per side
4. Lat Floss: 2 min per side
