10/8/19

 In Uncategorized

CrossFit Allegiance – CrossFit

View Public Whiteboard

Weightlifting

Deadlift

Tempo Deadlift

5 X 1

Tempo: 6 Seconds Up, 6 Seconds Down

Sets: 45-50-55-55-55% of 1RM Deadlift

• Although there is only 1 rep per set, the tempo is designed to be very slow and controlled

• Take 6 seconds to stand and 6 seconds to lower the weight back down to the ground

• The slow tempo helps you focus on good back positioning and keeping the bar close to the body

Metcon

Metcon (5 Rounds for reps)

ADV RX

5 Rounds of AMRAP 1:30:

25 DU

9 Deadlifts (225/155)

25 DU

Max Strict HSPU in Time Remaining

Rest 30 Seconds Between Rounds

RX

Max DB push press 50/35

Recent Posts