Wednesday, December 9, 2015

CrossFit Workout - Thursday 12/10/15

4 rounds, not for time

3-2-1 reps of
Deadlift & box jump

Increase weight as long as proper for is maintained.  After warmup sets of 5 reps at increasing weights, begin your first rounds of 3-2-1 at or above 70% of your 1 rep max.  Increase weight at your discretion to reach a very heavy final set.  Box height should be a challenge, but not dangerous.  Rest 3 minutes between rounds.  After round four, rest for 3 minutes then perform one final set of deadlifts at your top weight, max reps in 1 minute.  Maintain proper form on all reps, controlling all reps back to the ground.  No dropping unless it's a safety issue.  Record heaviest weight and total DL reps for final set.

Warmup: 3 rounds, 400 meter row, 30 jumping jacks, 10 squat+lunge+lunge, 5 deadlift.  Increase weight each round, reaching approx. 50-60% of your 1RM. Use additional rounds of DL warmup sets if needed.

Cool down: Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

** Reminder that our 4th Annual Fight Gone Bad Fundraiser is this Saturday, 12/12/15, beginning at 8:00am. This event is free and open to all experienced CrossFitters.  We are collecting donations and selling raffle tickets with 100% of the proceeds going to the Ohio Chapter of C.O.P.S., a national organization supporting the families of law enforcement officers killed in the line of duty.

Everyone must register online for a starting time, see below for the link.  Please don't just show up and expect to jump in. There is a "Novice" heat at 11:30am for those who are not familiar with the exercises in Fight Gone Bad, all are welcome.

If you are able to volunteer to help the day of the event assisting with check-ins, raffle activities and judging/counting during the workouts, please let us know.

*** We have an incredible selection of raffle items available for you to win. We will be having a Chinese Auction for many of the items and also a "Buy it Now" auction for those of you who don't want to wait for a drawing. You can simply buy the item at the discounted Bid Price.

You can register on-line for a starting time, volunteer, or make a donation.  Fight Gone Bad 2015

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