CrossFit Inventive – CrossFit
Metcon (3 Rounds for time)
3 x Max effort for time attempts of:
15/10 cal assault bike
10 x Deadlifts@120/80kg
10 x Lateral Burpee over bar
15/10 cal row
3 mins rest between sets
*The rest insures you can work @max effort each set
*Record total time each set
Deadlift (3 x 5 with a 3 sec pause below the knee@75%)
Build to 75% of your 1Rep Max and complete 3 sets 5 reps of deadlift with a 3 sec pause below the knees.
*Purpose of this drill is to build strength of the floor when lifting the deadlift.
*If 75% is to heavy back the weight off so you can mange sound technique in the pause position.