CrossFit – Fri, Dec 2

December 2, 2022

CrossFit Armed – CrossFit

Strength

DEADLIFT x PULL PREP

Metcon (4 Rounds for weight)

4 SETS

5 Deadlifts @RPE 6-8*

+

20sec Dead Bar Hang**

+

20sec Active Bar Hang

-Rest as needed b/t Sets-

*Build from RPE 6 (light) to RPE 8 (Mod-Heavy)

**Can come off bar in between the Dead & Active Hang. Dead Hang = No lat engagement. Active Hang = Engagement of the Lats and Retraction of Scaps.

(16:00 Clock)

Metcon

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 10/7 Cal HARD Bike

MIN 2 – 5 Burpees Over the Bar + 5 Deadlifts (255/175)|(225/155)|(175/115)

MIN 3 – 40sec Max Strict Pull-Ups

(Score is Total Pull-ups)

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