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
