7/29/16

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Agate Pass CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (7×3 @ 80%)

Work up to 75-80% of 1 rep max then begin 7 sets of 3 reps. These aren’t building sets. Stay at the same weight all 7 sets.

Rest 1-1:15 minutes in between each set.

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (225#/155#)

Burpee box jump overs (24″/20″)
Weights for deadlifts…

you want this to be for speed and endurance. Peel off 10-20 lbs from strength set, if you don’t know which weight to use. You want the deadlifts to be a touch and go maintaining good form.

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