Main – CrossFit
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)
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!
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)
Record each 1000m time.