12/01/14

30
Nov

12/01/14

CrossFit Outbreak – 12/01/14

Strength

Week 2: Deadlift (3 – 3 – 3+)

Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 9% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

WOD (AMRAP – Rounds and Reps)

15 minute AMRAP:
6 Turkish Get-ups (53/35)
12 Air Squats
6 Toes-to-Bar

QOD – Beach house or ski house?