Synergy Fitness – CrossFit
Deadlift (7×3; 7 sets of 3 reps w/2 mins rest)
Your first 2 sets can be used as a warm up and then we want to see 5 challenging sets after that.
The 3rd set (your first “working” set) should be around 70-75% of your 1RM.
You can stay there or build making small jumps.
5 Shoulder Press*
10 Push Press*
10 Ring Rows
*your choice of a BB or DBs
DB weights: (40-50/25-30/15-20)
BB weights: (95-115/65-75/45-55)
Use same weight for both and do the 15 reps unbroken!
Go heavy on the shoulder press, push press should be doable unbroken.