Daily Archives: 27 mars, 2017

Tisdag 170328

EGO CrossFit – WOD

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Weightlifting

Deadlift (5 sets x 8-6-4-2-2)

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

Metcon

170328 (AMRAP – Rounds and Reps)

AMRAP x 12 min:
9 Deadlifts (heavy)
12 Box Jumps
30 Mountainclimbers

Metcon Green

170328 Green (AMRAP – Rounds and Reps)

AMRAP x 12 min:
9 Deadlifts
12 Box Jumps
30 Mountainclimbers