ANNOUNCEMENTS:
– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x KB Swings
7 x SDLHP
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk4)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“No and Then”
Complete as many rounds/reps as possible in 7 minutes of
10 x Hang Power Cleans (95/65)
10 x Box Jumps (24/20)
Rest 2:00
Complete as many reps as possible in 3:00 of
Thrusters (95/65)
Post rounds/reps completed and total thrusters to comments.
Deadlift 5-5-5: 5×215#.
“No and Then”: 6+3 • 46 Rx.
Deadlift 5-5-5: 110#
No and Then: 3+5 / 12 Rx
Deadlift 5-5-5: 215#