Monday
Phoenix Athletics – NC45
Warm-up
Warm-up (No Measure)
1 ROUND
100m Run
10 Above the Knee Deadlifts
12 Alt. DB Deadlifts
10 Alt. Lunges
-Into-
1 ROUND
100m Run
10 Below the Knee Deadlifts
5/5 Single Arm DB Swings
10 Alt. Goblet Lunges
-Into-
1 ROUND
100m Run
10 Empty Bar Deadlifts
7/7 SA DB Strict Press
10 Alt. Overhead Lunges
Strength
Deadlift (Heavy 2-Rep )
ON AN 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Deadlift
(Score is Weight)
Week 6 of 6
Workout
Metcon (Time)
FOR TIME
2 ROUNDS
10 Deadlifts (225/155)|(155/105)
20 Alt. DB Hang Snatch (35/20)|(20/15)
30 Single Arm Alt. OH DB Lunges*
Into…
2 ROUNDS
10 Deadlifts (155/105)|(115/75)
20 Alt. DB Hang Power Snatches (50/35)|(35/20)
30 Single Arm Alt. OH DB Lunges*
*Switch DB OH as needed.
(Score is Total Time)
KG BB1: (100/70)|(70/47.5)
KG BB2: (85/60)|(60/42.5)
KG DB1: (22.5/15)|(15/10)
KG DB2: (15/10)|(10/7.5)
