Monday

9
May

Monday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Good Mornings

10 Single Ring Ring Rows

Into…

2 ROUNDS

10 Single DB RDL

10 Slow Bird Dogs

10 Kip Swings

10 Jumping Pull-Ups

Strength

Deadlift (3×5)

1×5 @ 75%

1×5 @ 80%

3×5 @ 85%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Deadlifts (135/95)|(95/65)

10 Ring Rows

-Rest 1:30-

AMRAP x 4 MINUTES

8 Deadlifts (185/125)|(135/95)

8 Pull-Ups

-Rest 1:30-

AMRAP x 3 MINUTES

6 Deadlift (225/155)|(155/105)

6 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (85/60)|(60/42.5)

KG BB3: (100/70)|(70/55)

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