October 19, 2023
by Alex EtzenXS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
3 Rounds
– :30 Row
– 8 Alt. Single Arm KB Deadlifts
– 8 Glute Bridge-Ups
– 8 Deadbugs
– 8 Good Mornings
Strength
Deadlift (5@50%
5@60%
7@70%
7@80%
7@90%)
After 2 Warm-up rounds of 5
3 Rounds
Every 30 Seconds for 7 Sets
– 1 Deadlift
*Based off of 90% of Heavy 1-Rep.
(Score is Weight)
Second section of calculator!
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (AMRAP – Rounds)
IN TEAMS OF 2…
AMRAP X 20 Minutes
– Partner 1 Row for Calories
– Partner 2 200m KBs Farmers Carry (2×35/26)
When Partner 2 returns switch.
(Score is Number of Rounds of Farmers Carry)
(Enter Total Calories below)