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Components
Deadlift
Metcon
Settings
Location
(All)
CrossFit Black Ridge
Program
CFBR Throwdown!!
CFBRs Onboarding Program
CrossFit
Kids CrossFit
OPEN GYM
Teen CrossFit
Women's Fitness Class
Date
Workout
Saturday - CrossFit Black Ridge
Class
(All)
Saturday 7:30am WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Saturday
Warm-up
3:00 Row (EZ–Mod–Hard...increasing each min)
Into…
3 Rounds
8 Tempo Deadlifts (30x1)
4 Push Up to Down Dog
8 Tempo Good Mornings (30x1)
4 Burpees
Strength
Deadlift (1x3)
Deadlift
ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Deadlift*
*Not 3RM Deadlift...heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
Row 300m
7 Burpee Over Bar
3 Deadlift (255/175)|(185/135)*
*Every round add (2) More DL. 3-5-7-9 and so on...until the end of the AMRAP.
Optional Finisher
NOT FOR TIME
30 Strict Pull-ups*
*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, August 31, 2019
Male Clients
1
Neil
Young
Saturday 7:30am WOD
1 x 3 @ 195 lbs
On the METCOM increase by 2 reps skipped the set of 3 was late to...
Female Clients
1
Chantel
Robinson
Saturday 7:30am WOD
1 x 3 @ 235 lbs
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