CrossFit Now – CrossFit
“Radar” ROW DL LBB (Time)
“Radar”
For Time:
500m Row/400m Run
9-12-15:
Deadlifts
Lateral Barbell Burpees
1000m Row/ 800m Run
15-12-9:
Deadlifts
Lateral Barbell Burpees
500m Row/400m Run
RX+-205/145#
RX -185/135#
50-59 -135/95#
60+ -95/65#, just burpees
Basics-250m Row, 21-15-9 Light DL, Just Burpees, 500m Row
DESCRIPTION
Rounds of deadlifts and lateral barbell burpees are sandwiched between rows or runs in today’s workout
The flow of the workout goes as follows:
500m Row or 400 Meter Run
9 Deadlifts
9 Lateral Barbell Burpees
12 Deadlifts
12 Lateral Barbell Burpees
15 Deadlifts
15 Lateral Barbell Burpees
1000m Row or 800 Meter Run
15 Deadlifts
15 Lateral Barbell Burpees
12 Deadlifts
12 Lateral Barbell Burpees
9 Deadlifts
9 Lateral Barbell Burpees
500m Row or 400 Meter Run
We expect this piece to take around 15-22 minutes to complete
DEADLIFT
Choose a moderate deadlift weight that you are capable of completing for 25+ reps unbroken when fresh
Within the workout, you should be able to complete each round in no more than 3 sets
LATERAL BARBELL BURPEES
You can jump up or step up out of the burpee
Jump over the bar with two feet
There is no need to stand to full extension when jumping over the bar