EGO CrossFit – WOD
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