CrossFit – Mon, Jan 9

Warm-Up
<p>4 RDS<br />10 Birddogs<br />10 Single DB Thrusters (1 sec pause in bottom of squat)<br />10 Single DB Straight Leg Deadlifts</p>

Weightlifting
Deadlift (Weight)
<p>Deadlift Wave<br />3 Total Waves.<br />2 Reps @ 85-90% or 8/9 out of 10<br />1 Reps @ 90% or 9 out of 10<br />1 Reps @ 95% or 9 out of 10 (Heavier than previous)<br /><br />*Take each set every :90 seconds</p>

Metcon

Cooldown
<p>1:00 Banded Hamstring Stretch/Side<br />1:00 Knees to Chest Stretch</p>
« Deadly Duo » (Weight)
EMOM X 12
Minute 1: 4 Deadlift (275/185lb) (125/85kg)
Minute 2: 10 DB Thrusters (50/35lb) (22.5/15kg)

<p><span id="docs-internal-guid-51c884ec-7fff-9aba-6397-9f3d5626e0e3">LEVEL UP OPPORTUNITY: 315/255lb ,145/115kg (Strength Focus)</span></p>