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Road to the Open day 5- 1/17/14

Warm-up:

Coach’s Choice.

Strength:

Superset-

Deadlift

Push Press

*Take 15-20 minutes to work up to a peak deadlift in the following rep scheme: 5, 3, 3, 3, 2, 1, 1, 1. Note that this is not  a maximum, but a peak that is still fast. Drop to 50% of the day’s best lift and perform two sets of 8 reps with a 2 minute break between sets. In between each set of deadlifts, advanced and competitive athletes (basically, all those entering the CF Open) should do push presses (from the floor) using the SAME rep scheme, and then drop for 3 sets of 6 presses at 65% of that day’s best push press.

Metcon:

crossfit games event 3 – 2011

21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)

*scale as needed, but make it count!

January 16, 2014 | News | 0

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