10.21.20

A. Strength

Deadlift (5-3-1)

5 @ 75%

3 @ 85%

1 @ 95%+


*record heaviest set to scores

B. Conditioning

For time:

1,000/750m row or 1200m run


Then, 5 rounds of:


21 pull-ups

7 push jerks 105#/75#


*Coaches challenge 135#/95#

#PushJerks #StrengthandConditioning #Crossfit #PullUps #Concept2Rower #Personaltraining #Deadlift #Running

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike