Fitness, Performance Strength
Deadlift or Bench Press
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
Fitness, Performance Workout
Five rounds for time of:
Row 250 Meters
15 Weighted Sit Ups 20/15kg (anchored feet, dumbbell kept on chest)
10 Bench Press 185/135#
Or
10 Deadlift 225/175#
*Whichever one you choose, it must be the same as the one that you performed for the Strength.
CrossFit Strength
1.
400m Bodyweight/.75 BW sled drag
2.
Spend 15 minutes establishing a Heavy Rack Jerk
3.
5 Rounds of:
a. Good morning X 3 reps
b. Turkish Get Ups X 2 each arm
c. Ring dips X 10 reps
Rest as needed
*Split up into 3 groups. When you have all finished what you are working on, then rotate.
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