Turn2CrossFit – CrossFit
Warm-up
400m Run
then
3 Sets-
10 Banded Good Mornings
5 Inch Worms
5 Deadlifts
*Build in deadlift weight
Deadlift
1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)
When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.
Score your weight for your last set and change the reps you hit on the last set, if needed.
“Sweater Weather” (Time)
For Time:
30 Power Cleans 135/95
500m Run
20 Power Cleans
400m Run
10 Power Cleans
300m Run
Rx+= 135/95, 155/105, 185/135