190128

CrossFit McComb – CrossFit

Deadlift (deadlift wave)

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

Score is weight for Set 6

This is a wave – work up to a heavy single – drop back down and then work up to a heavier single

(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

Metcon (Time)

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

400 Meter Run

Rest 2 minutes

20/15 Calories of Assault Bike

15 Deadlifts (225/155 lbs)

400 Meter Run

Score is total time – including the rest

Stagger start if there are ore than 3 people in the class – fastest people on the bike/run go first

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