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Components
Deadlift
LUCHA LIBRE
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
Warm-up
4 SETS (8:00 CAP)
10 Ring Rows
:20 Top of the Ring Hold
7/7 DB Deadlifts
10 Walking Good Mornings
10 Step-Ups*
* Sets 3/4 Step-Ups change to Box Jumps.
Strength
Deadlift (3x5)
Deadlift
1x5 @ 70%
1x5 @ 75%
3x5 @ 80%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
LUCHA LIBRE (Time)
4 ROUNDS
5 Deadlifts (225/155)|(155/105)
7 Strict Pull-Ups
10 Box Jumps (30/24)|(24/20)
-Rest 2:00-
4 ROUNDS
5 Deadlifts (275/185)|(185/125)
7 Pull-Ups
10 Box Jump Overs (24/20)
(Score is Time)
KG BB1: (100/70)|(70/55)
KG BB2: (125/85)|(85/60)
Finisher
Metcon (No Measure)
3 SETS
50' Walking Good Mornings*
*Option to use Barbell, Plate, or PVC.
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 05, 2021
Male Clients
Female Clients
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