Deadlifts

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Good Mornings

10 Straight Legged Deads

10 Kip Swings

10 Cal Bike

Deadlift Primer

6-4-2
Warm-Up & Deadlifts

0-30

Metcon 30-60

Weightlifting

Deadlifts % (3-1-3-1-3-1)

Every 2 min x 6 sets

Set 1- 3 Deadlifts @72%

Set 2- 1 Deadlift @ 80%

Set 3- 3 Deadlifts @72%

Set 4- 1 Deadlift @ 85%

Set 5- 3 Deadlifts @ 72%

Set 6- 1 Deadlift @ 90%
Scoring your set of 3 reps @72%

Metcon

Van Damme (Time)

30 Power Snatches 95/65

7 Pull-Ups

30 Power Clean & Jerks 95/65

7 Pull-Ups

30 Thrusters 95/65

7 Pull-ups

RX+

30 P Snatches 135/95

7/5 Ring M/U

30 P Clean & Jerks 135/95

7/5 Ring M/U

30 Thrusters 135/95

7/5 Ring M/U
30 Min Cap

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