9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 9/12/18

September 11, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit


Deadlift (Build to Heavy 3)


Metcon (Time)

For Time:

1 Mile Run

100 Double Unders

30 Deadlifts (185/135)

800 Meter Run

50 Double Unders

20 Deadlifts (185/135)

400 Meter Run

25 Double Unders

10 Deadlifts (185/135)
The deadlift is the focus of this strength-biased, two part session. Athletes will have a short 10 minutes to work their way up to something challenging for a set of 3, prioritizing mechanics over load on the bar. We’ll carry those mechanics over into the workout, where we’re looking for a weight on the bar that athletes could complete 30+ repetitions unbroken when fresh. Options for the rope included in teaching points, but looking for a rep number or variation that athletes can complete sets in around 1:30, 1:00, and :30 seconds respectively. If unable to run, complete one of the following:

**1 Mile Run**

2000/1600 Meter Row

115/80 Calorie Assault Bike

**800 Meter Run**

1000/800 Meter Row

60/42 Calorie Assault Bike

**400 Meter Run**

500/400 Meter Row

30/21 Calorie Assault Bike

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