Deadlifts

Metcon

For Time: 3 Rounds

• 30 Cal Assault Bike or 40 cal C2 Bike
• 10 DB Deadlifts (you pick the weight)
• 5 DB Push Presses

Metcon

15 min of Deadlift

• 5, 5, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

15 min AMRAP

• 50Ft -of Ball Clean and Throws (80/50)
• 5 – Burpees

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (12 min cap)

• 21, 15, 9. deadlifts (225/155)
• 12, 9, 6. Bar Facing Burpees

Metcon

3 rds For Time (18min Time Cap)

• 500m Row
• 12 Deadlifts (225/155)
• 21 Body Weight Lunges

Metcon

For Time 20-minute cap

1,2,3…10…3,2,1

• Deadlift (225/155)
• Bar Facing Burpees

METCON

30 min AMRAP

• 5 deadlift (225/155)
• 13 push-ups
• 9 box jumps (24/20)

Metcon

4 rds for Time

• 15 DL. (225/155)
• 750m C2 Bike

Partner workout. 1 partner rides while the other does the deadlifts. Switch when each is complete. A round is completed when each partner finishes both exercises.

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Metcon

15min AMRAP

• 1 Deadlift
• 50m Run
• 2 Deadlift
• 100m Run
• 3 Deadlift
• 150m Run
• 5 Deadlift
• 200m Run
• etc

Deadlift. 185/225lb
Can substitute C2 Bike at 3x distance

Adaptation of CrossFit® main site workout for the day.

Warm-Up

• Squat Therapy

Strength

Squat

• Squat Warm-Up
• 5 x 5 work @ 85% of 3RM

Deadlift

• Deadlift Warm-Up
• 3 x 5 worksets at 75% 1RM