7 August 2013 - CrossFit A. Deadlifts Set 1: 40% of 90% of your 1-RM x 5 reps Set 2: 50% of 90% of your 1-RM x 5 reps Set 3: 60% of 90% of your 1-RM x 3 reps Set 4: 75% of 90% of your 1-RM x 5 reps Set 5: 85% of 90% of your 1-RM x 3 reps Set 6: 95% of 90% of your 1-RM x Max Reps...stopping 1-2 reps short of failure Rest 3-5 min in between sets B. 8 minute AMRAP of: 1 Front Squat (135/95) 1 Burpee Box Jump 2 Front Squats (135/95) 2 Burpee Box Jumps 3... 3... And so on for 8 min. C. One set of max effort KB Swings (70/53lbs) ...if you drop the KB or have to put it down, the set is over ...looking for Russian KB Swings
Posted on: Wed, 07 Aug 2013 01:16:29 +0000
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