Torsdag 170831

EGO CrossFit – WOD

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Weightlifting

Deadlift (6 sets x 5-3-2-1-3-3 reps, rest 3 min)

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts
Perform these with PERFECT posture and mechanics.

Metcon & Metcon Green

Lucky Sevens (AMRAP – Rounds and Reps)

AMRAP x 7 min:
7 Box jumps
7 Burpees
7 Kettlebell swings