21.7.20

CrossFit 972 – CrossFit

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Weightlifting

Tempo Deadlifts

9 Sets of 2 Banded Deadlifts

Sets 1-3: 45% of 1RM Deadlift

Sets 4-6: 50% of 1RM Deadlift

Sets 7-9: 55% of 1RM Deadlift

Tempo is 3sec down, explode up

Metcon

7 Wonders (Time)

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Bar

7 Push Presses (95/65)

700/500 Meter Row

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Bar

7 Push Presses (95/65)

700/500 Meter Row

3 Rounds:

7 Deadlifts (95/65)

7 Toes to Bar

7 Push Presses (95/65)

RX+: 115/85; 40/30 Cal Bike