CrossFit Empire South – CrossFit
Weekly Mindset: “It’s okay to look at the past and the future, just don’t stare.”
Deadlift
Deadlift for load: E2MOM
#1: 10 reps @ 60%
#2: 8 reps @ 65%
#3: 6 reps @ 70%
#4: 4 reps @ 80%
#5: 2 reps @ 90%
#6: 10 reps @ 65%
If we don’t have enough weight to build each set, stay at one weight at 75% or less for 5 reps across sets
If we don’t have a barbell, let’s find something heavy to lift off the floor for 10 reps each set
Metcon (3 Rounds for reps)
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
*If we do not have a wallball, we can perform:
-Empty Barbell Thrusters
-Double or Single DB Thrusters
-Double or single KB thrusters
-Odd Object Thrusters
*For deadlift, if we don’t have enough weight to build each round, stay at 12 reps across all three AMRAPs.
If we don’t have a barbell for deadlifts, find a heavy odd object and we will perform 12 deadlifts each AMRAP with it. This can be one end of your couch, big bag of dog food, etc.
