Tuesday

14
Jun

Tuesday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :20 Row into Max Barbell Good Mornings *

MIN 2 – 12 Russian KB Swings into Max Deadbugs

* Narrow Stance → Normal Stance → Wide Stance

Strength

Deadlift (1×5 )

3×5 @ 80%

1×5 @ 85%

1×5 @ 90-95%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

Week 10 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 5 Sumo Deadlifts (225/155)|(155/105) + :30 Tuck-Up

MIN 2 – 18/16 Cal Row

(Score is Reps)

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