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Nefarious Fitness and Performance – NFX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

1:00 Bike (Increasing Pace)

10 Box Step-Ups*

5/5 Staggered Stance Good Mornings (BB Optional)

10 Barbell RDL

*Round 1- Box Step-Ups

Round 2 – Half Box Jumps

Round 3+ Box Jump Overs

Strength

Deadlift (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

35/28 Cal Bike or 50/40 Cal Row

Into…

3 ROUNDS

30 Box Jump Overs (24/20)

10 Deadlifts (120/80)|(80/55)

Into…

35/28 Cal Bike or 50/40 Cal Row

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

12-15 Barbell Rollouts

:45 Side Plank (R)

:45 Side Plank (L)

-Rest As Needed b/t Sets-

(No Measure)