24
Jan
WEDNESDAY
HV Tribe CrossFit – CrossFit
Deadlift (WEEK 4 OF 4 (DELOAD WEEK))
Every 4min. x 4 Rounds:
20/14 cal Assault Bike
5 Deadlifts at % of 1RM
Round 1: 40%
Round 2: 50%
Round 3: 60%
Round 4: 60%
PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.
If possible try to use a 30X0 Tempo on the Deadlift. (Just means to take 3sec. to descend each time. Keep sthe reps quality and gives more time under tension.)
Metcon (Time)
For Time:
100 Front Rack Lunges 95/65
* 5 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)
RX+ is
50 reps at 95/65
50 reps at 115/75
I know you want to go fast , but please DON’T hit your knee on the ground too hard. Be cautious! Step back or forward is fine. Left + Right = 2 reps
