Tuesday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :40 Row
18s/m → 25s/m → 35s/m
MIN 2 – 10 KB DL into 10 Russian KB Swings
Strength
Deadlift (1×5 )
3×5 @ 80%
1×5 @ 85%
1×5 @ 90-95%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.
Week 10 of 12 of current cycle.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 5 Sumo Deadlifts (225/155)|(155/105) + :30 Tuck-Up
MIN 2 – 18/16 Cal Row
(Score is Reps)
KG BB: (100/70)|(70/55)
