12/09/14

8
Dec

12/09/14

CrossFit Outbreak – 12/08/14

Strength

Week3: Deadlift (5 – 3 – 1+)

Warm up
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 rep
*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)

12min AMRAP:

9 Deadlifts (225/155)
6 Box Jumps
3 Rope Climbs

QOD – Joke Day!!! Tell us your best or worst joke, don’t hold back.