**Heavy 3 Week**

Sep 17, 2021 | WOD

CrossFit ATR – Mike Trezza

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Warm-up

Deadlift Warmup (No Measure)

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

8 Minute Cap then gathering at the TV for the WOD Breakdown.

Strength

Deadlift ((25 Minutes) 5 x 3 @ the same load )

Over 8-10 Minutes, build to 85-95% of your 1 RM Deadlift. Then, Complete 5 x 3 at the same load.

Metcon

Metcon (Time)

1 Round for Time:

25 Reverse Grip Pull-ups

50 Bench Press (115lbs)

25 Mixed Grip Pull-ups

50 Bench Press (115)

25 Kipping Pull-ups