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WOD

10-22-19

By October 21, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Deadlift Ladder 10-8-6-4-2 (5 Rounds for weight)

5 Sets E3MOM @ Choose Load

10-8-6-4-2

Suggested % Ea RD:

RD of 10 @ 65-70%

RD of 8 @ 70-75%

RD of 6 @ 75-80%

RD of 4 @ 80-85%

RD of 2 @ 90-95%

SADPTD = KB DL Building

Deadlift (E3MOM: 10-8-6-4-2- Building)

Record Best Effort From Session.

Billy Boys (Time)

3 Rounds:

RX+

15 Deadlift 225/155

20 Bar Over Burpee

RX

15 Deadlift 185/115 M50+ 155/105 M60+ 135/75

20 Bar Over Burpee M60+ Step

SADPTD:

15 KB DL 35#

20 MB Burpee 14#

Scale: DL Load ~50-55%, Reg Burpee

Cool Down

1. 5min easy Row

2. Hamstring Floss: 3 min per leg

3. Hamstring Smash w/ ball: 3 min per leg

4. Pec Smash w/ ball: 3 min per side