Weightlifting: Deadlift
Warm up: Bird Dogs- 2x10, Band Lat pull down- 2x8/arm,
Deficit Deadlift- 3x2 @ 65% - not touch and go
Deadlift- 5 @ 65%, 5 @ 75%, 5+ @ 85% - Use 90% of 1 RM
Bent Over DB Row- 3x10
Glute Bridges- 3x8
Crossfit Light:
1.
For time
20 cal Row
3 Rounds
12 Sit ups
12 Goblet Squats (35/25#)
36 SU
Then, 200m Run
2.
4 Rounds for reps
40 sec Burpees
1 min Rest