Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Romanian Deadlifts
5 Sumo Deadlifts
5 Front Squats
5 Front Rack Reverse Lunges Each
5 Good Mornings
5 Bent-over Rows
Weightlifting
Deadlift (2 Reps Every 60 Seconds For 10 Rounds)
Final week of deadlift speed work. Use red resistance band draped over barbells. Weight should be at 65% or 5% heavier than last weeks loading. Each set should still be explosive despite heavier loading. Reset on each rep.
Metcon
Timebomb (AMRAP – Reps)
In 12 minutes complete
50 Wallballs (20, 14)
40 Burpees Over Bar
30 Deadlifts (255, 165)
With remaining time max wallballs
Benchmark workout today. Deadlifts are intended to be heavy. Shot for 3-5 reps at a time. Score is completed wallballs for max set.