Call Us: (423) 790-5884

11.12.18

11
Nov

11.12.18

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

20/14 cal bike

-then-

4 rounds

8 empty bar RDL

8 empty bar strict press

8 scap pull ups

8 scap push ups

Strength

Bench press

3-3-3-3

Looking for a heavy 3 for the day.

Metcon

Metcon (3 Rounds for time)

21-15-9

Deadlift

Shoulder to OH

-rest 3 mins-

15-12-9

Deadllift

Shoulder to OH

-rest 3 mins-

12-9-6

Deadlift

Shoulder to OH

RX+:

1st set 135/95

2nd set 155/105

3rd set 185/125

RX:

1st set 95/65

2nd set 115/75

3rd set 135/95

BC: will stay with one weight.