Wednesday, June 8, 2016

CrossFit Workout - Thursday 6/9/16

Deadlift 5-3-2-1 rep @ 70% of 1RM x 3

With an equal number of lateral bar jumps, over and back, after each set within each round.  Rest as 3-4 minutes between rounds, but keep rest to a minimum between sets within each round.

deadlift 5 reps
jump over and back x5
deadlift 3 reps
jump over and back x3
deadlift 2 reps
jump over and back x2
deadlift 1 rep
jump over and back x1
Rest 2-3 minutes
Repeat two more times

After warming up with increasing weights of 5 rep sets, use 70% of your 1 rep max for all three rounds listed above.  If you performed our deadlift workout on 5/25/16, use at least 5 more pounds that you used that day.  If you do not know your 1 rep max, the Coach will help you determine the proper weight for you to use.

Warmup:  3 rounds, 300 meter row, 10 squats, 10 pushups, 10 back extensions, 5 deadlift(increasing weight each round, starting light)

Cool Down:  Coach's Choice 

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