Thur20150813

CrossFit Crescent – CrossFit

 

Strength

Deadlift (5 @ 70%, 5 @ 80%, 5+ @ 85%)

All percentages are based off of your 1 Rep Max. The last set is for max reps. Be sure to do a few more of sets with lighter weight before beginning the Wendler sets.

Fitness WoD

Metcon (AMRAP – Rounds)

15 Min EMOM Round Robin

Round 1:

7 Ring Dips

Round 2:

15 KBS 70# / 44#

Round 3:

30 Russian Twists

Repeat
Each round must be done within the minute, the remainder of the minute is for rest. Cycle to the next exercise on the next minute. Cycle through all 3 rounds 5 times. Score total rounds completed. Max score is 15. If you do not finish the total reps for a round, do not mark it complete.

Sport WoD

Metcon (Time)

For Time

3 Rounds

7 Deadlift 315# / 205#

7 Bar Muscle Ups

Rest 2 Minutes

-then-

21-15-9

Wall Balls 20# / 14#

Pull-ups

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