022620

CrossFit Bruin – CrossFit

Warm-up (No Measure)

3xs:

–8 ***banded good mornings***

–20 secs ea. ***bird dog hold***

–20 secs ea. side plank hold

Barbell warm-up 1x:

–10 deadlift

–10 bent over row

–10 good morning

–10 ***kang squat***

Metcon (Weight)

Deadlift 1×2 at 85% 1RM

Deadlift 1×2 at 85% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 70% 1RM

Rest 1 mins between sets.

Work Set:

1×2 at 85% 1RM

— then —

Speed Sets:

6×3 at 70% 1RM

Rest 1:00 min between sets.

Metcon (No Measure)

3 rounds for quality EMOM:

8 KB or DB Deadlifts, pick load

8 DB Bent Over Rows, pick load

10 Strict Pull-ups and weight if possible

8 barbell Good Mornings, pick load

Leave a Reply

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close