25 May 2021

CrossFit Lackland – CROSSFIT

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ROMWOD

https://romwod.com/app/ (Long)

Warm-up

500 m Row

2 min Hanging Lat Stretch

3 Rounds of:

15 Banded Good Mornings

10 KBs

5 GHD Reverse Hypers

Movement Prep

Work up to Deadlift working weight

2×5 reps w/45/35 lb Bar

1×5 reps, 5 sec Up, 1 sec pause at top/10 sec down

1×5 @ 50%

1×5 @ 60%

1×3 @ 70%

1×2 @ 80% (May start wearing belt/using straps)

1×1 @ 85%

1×1 @ 90%

1×1 @ 95%

Then go for new 1 RM

Strength

Deadlift (Find 1 RM)

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