031020

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Row:

–5min @ an easy pace

3xs:

–10 ***Bootstrapper***

–:20ea Side Plank

–:20ea ***Bird Dog***

–10 Stiff Leg Deadlift

–10 Bent Over Row

–10 Good Morning

Metcon (Weight)

Deadlift 1×3 at 80% 1RM

Deadlift 1×3 at 80% 1RM

Deadlift 1×3 at 80% 1RM

Deadlift 1×3 at 65% 1RM

Deadlift 1×3 at 65% 1RM

Deadlift 1×3 at 65% 1RM

Rest 1 mins between sets.

Work Sets:

3×3 at 80% 1RM

— then —

Speed Sets:

3×3 at 65% 1RM, rest 2 mins between sets

Metcon (No Measure)

For quality: EMOM

3×5 Power Shrugs, pick load

3×5 Stiff Legged Deadlifts, pick load

3×5 Bent Over Rows, pick load

3×5 Underhand Lat Pull Downs, pick load

3×5 Good Mornings, pick load

Power Shrugs- at 60% of original deadlift max

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