Like Us on Facebook!

Thursday 6/20/13: CrossFit CSA WOD

Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics)
* 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 about 3 minutes between lifts

**If you do not know 3RM Deadlift, work off a realistic guess. Right or wrong, you’ll get some good training of mechanics in.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Squat Cleans (185/125)
8 Burpee Box Jumps (36″/28″)

 

 

This entry was posted in . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Current ye@r *