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06/28/2016

27
Jun

06/28/2016

CH, EW, WB – CROSSFIT

 Weightlifting

C4W1: Deadlift (5-5-AMRAP on last set)
5 x 65% TM + 15#
5 x 75% TM + 15#
5 or more x 85% TM + 15#

Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 15#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.

*Put your final weight and reps in Wodify

WOD –   (AMRAP – Rounds and Reps)

5:00 AMRAP:

5 Hang Power Cleans (115#/85#)
5 Push Press (115#/85#)
5 Bar Facing Burpees

Rest 2:00

Repeat
—————————————-

Keep score of reps for both rounds.
RX+ = (135#/105#)

QOD – What did you have for breakfast?

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