Monday 10/16/17 - Leg Day


MAIN WOD

M-1: Deadlift

5-5-5 *Build to a challenging but technically sound set. *Leave two good reps in the tank. *No TNG.

Then Accumulate 15 Paused Reps

*Paused reps are performed at 15% less than today's heavy set of 5. *Pause for a full three count just below the knee, then stand up the rest of the way. *Slow eccentric.

M-2: As Far As Possible in 10 Minutes:

10 Calorie Row or Bike

5 Deadlifts, 275#/185#

12 Calorie Row or Bike

6 Deadlifts

14 Calorie Row or Bike

7 Deadlifts

Etc.

L1: Scale Deadlift to 60%

Extra Credit:

3 Sets for Quality:

20 Double Kettlebell Front Rack Walking Lunges

10 Half Kneeling Kettlebell Press/side

15 Single Arm Kettlebell Rows/side

FITNESS CLASS

F-1: Deadlift

5-5-5-5-5-5

Superset with 10 DU/20 SU

F-2: AMRAP 10:00

24 DU/48 SU

12 Double KB Deadlifts

6 Pull ups/Ring Rows

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ashley@crossfitfargo.com
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