CrossFit North Reston – CrossFit
Weightlifting
Deadlift (2 x 6, 2 x 4, 2 x 2)
Record final set
Follow Structure :
Every 3:00 x 6 Rounds
Bike x :40 (Moderate Pace)
Deadlift x 6/6/4/4/2/2 (Building)
Use the bike as a means to stay warm and keep moving. Dont have to hold a hard pace, dont want it to take anything away from your ability to pull heavy. Please stay focused on positioning under these heavy loads. If your feeling a little beat up from the week, feel free to stick with sets of six throughout today.
Metcon (Weight)
EMOM 16
Min 1) 12 x 1.5 Goblet Squats
Min 2) 15 x Incline Leg Raises
Min 3) 16 x Renegade Rows (8/Arm)
Min 4) Rest
Record weight held for goblet squats
Don’t sleep on these drills. Time under tension is the key to maximize benefit from these movements today. Each movement should take almost the entire minute of you are keeping good tempo/tension. Good luck!