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CrossFit Golden: Friday 9.21.18

20
Sep

CrossFit Golden: Friday 9.21.18

Weightlifting
Deadlift (3 reps (with PERFECT posture and mechanics) @ 20X0)
* 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 exactly 3 minutes between lifts over 85% of your 3-RM.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups