Mon20150420

CrossFit Crescent – CrossFit

 

Strength

Deadlift (5 sets of 8-10 reps)

*Banded Deadlifts*

Using approximately 40% of your 1RM for Deadlift, add a purple or green band around the center of the barbell and stand on it to add tension to your deadlift. Start with 10 reps and add weight until you are doing only 8 reps per set. Record your final weight and band used.

Metcon

Metcon (2 Rounds for reps)

8 Rounds

30 seconds Max Effort

-SDHP 55# / 75#

30 seconds rest

30 seconds Max Effort

-Box Jumps 20″ / 24″

30 seconds rest

repeat
2 scores. One is lowest number of reps of SDHP completed for all 10 rounds. The other is for the lowest number of reps of Box Jumps completed for all 10 rounds.

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