2/13/2018 | Cable CrossFit

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]

Strength

Deadlift (3-3-3-3-3-3)

Every :90 seconds for 4:30 (3 sets):
Warm-Up Set #1: 5 reps @ 50-55% of 1RM
Warm-Up Set #2: 3 reps @ 60-65% of 1RM
Warm-Up Set #3: 1 reps @ 70-75% of 1RM

Six sets of:
Double Overhand Grip Deadlift x 3 reps @ 75% of 1-RM Deadlift
Rest 3 minutes

(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

[/fusion_text][/fullwidth]