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Components
Death By Deadlifts
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Monday, April 20, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday, April 20, 2020
"Make sure your worst enemy doesn't live between your two ears." -Laird Hamilton
Death By Deadlifts
EMOM x 15
Begin with 1 rep the first min
2 reps the 2nd min
3 reps the 3rd min and so on through 15 reps on the 15th min.
50% of Deadlift 1RMax
Metcon (3 Rounds for reps)
"Wet Willy"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
-Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
-Max Calorie Row with Time Remaining
Rest 4 Minutes
AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)
-Max Calorie Row with Time Remaining
If we don't have a barbell, we can perform:
-Odd Object Deadlifts
-Odd Object Goblet Squats
-Odd Object Ground to Overhead
-Max Shuttle Sprints (about 10m one way, 10m back) (count it as down is 1, back is 2, etc.)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 20, 2020
Male Clients
Female Clients
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