CrossFit Blade, CrossFit Blade North – CrossFit
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
