140903


Main – CrossFit

Weightlifting

Remember: We are adding an additional 5lbs to your upper body lifts for a grand total of 10lbs on top of your original 1RM.

Your training max is 90% of your 1RM + 10lbs.

Push Press (5 @ 75% of Training Max)

Push Press (5 Reps @ 80% of Training Max)

Push Press (5+ Reps @ 85% of Training Max)

Metcon

Metcon (Time)

3 Rounds for Time:
12 Deadlifts (245#/165#)
18 Pull ups
36 Double Unders
Deadlifts should be medium-ish. Keep your back tight, chest up and use your hamstrings!

Extra

Bent Over Row (4 sets of 8 with 2 second pause at chest)

2 second pause at your chest. Retract your shoulder blades and pull your elbows back.

Metcon (3 Rounds for time)

3 Rounds:
Row 1000m
Rest 2:00
Record each 1000m time.

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