Heavy Deads and metcon

Sep 10, 2021 | WOD

CrossFit ATR – Megan Trezza

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Warm-up

2 Rounds:

20 Banded Lateral Steps

15 Banded Glute Bridges

10 Alternating Toe Touches

10 Cossack Squats

5 Empty Barbell Good Mornings

10 Empty Bar Alt. Step Back Lunges

3 Sided Plank (:20 per side)

Strength

Deadlift ((22 Minutes) 5 x 1 @ the same load )

Over 8-10 Minutes, build to 85+% of your 1 RM Deadlift. Then, Complete 5 x 3 at the same load.

Metcon

Metcon (Time)

For Time, 30-20-10 Reps of:

Barbell Back Squats (85-95lbs)

Bodyweight Walking Lunges

Hanging Knee Raises