Crossfit 11/29/19
NO 5:30 AM CLASS

Deadlift (Weight)
Tempo Deadlift
Build to a Moderate Single

*Tempo: 5 Seconds Up & Down

Metcon (Time)
"Steam Roller"

Rx
For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (225/155)

For Time:
25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

Barbell: (155/105)

– There is no tempo within "Steam Roller", which we’re expecting to take around 18-25 minutes to complete
– Looking to choose a moderately heavy weight in "Steam Roller"
– This should be a challenging load, but one that athletes couple complete the sets of 6, 8, and 10 within 2 sets during the workout

Silverback Accessory
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
5 Seconds Down
2 Seconds Pause
Aggressively Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%