CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
The PVC Crew was out in full effect for Sunday’s workout!
Strength
Deadlift (Build to today’s 3RM @20X0)
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* 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 (Candle sticks in between)
* 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 (Candle sticks in between)
Conditioning
Three rounds for time of:
400 Meter Run
10 Dumbbell Man-Makers (50/30#)
400 Meter Run
10 Dumbbell Man-Makers (50/30#)
Order- push-up, row left, row right, power clean, push press