Turn2CrossFit – CrossFit
Week 3 of our Strength Cycle.
Reminder: the goal of the Deadlift Wave Training is to get STRONGER. Strength is not solely defined as a 1 Rep Max PR. That’s a special treat if you get there. Instead, the goal out of this program is to see athletes get more comfortable with moderate to heavy deadlifts- being able to bang out 225/135 more confidently, for example. Some weeks you will log heaviest 3, others heaviest 2.. sometimes just the single. This is just to log performance- don’t get wrapped up in a PR: have fun in the grind.
Warm-up
Row or Bike 8 Cals
10 Deadlift 45/35
Row or Bike 8 Cals
8 Deadlift 95/65
Row or Bike 8 Cals
6 Deadlift 135/95
Row or Bike 8 Cals
4 Deadlift 155/105 +
Row or Bike 8 Cals
2 Deadlift – This should be close to your first set of the Wave (but it doesnt count towards it)
Deadlift Wave Training Week 3
RX + Weights MEN
3- 245, 2- 265, 1- 285
3- 265, 2- 285, 1- 305
3- 285, 2- 305, 1- 325
RX+ Weights WOMEN
3- 175, 2- 190, 1- 205
3- 190, 2- 205, 1-220
3-205, 2- 220, 1-235
RX Weights MEN
3- 145, 2-165, 1-185
3- 165, 2-185, 1-205
3- 185, 2-205, 1- 225
RX Weights WOMEN
3- 105, 2- 120, 1- 135
3- 120, 2- 135, 1- 150
3- 135, 2- 150, 1- 165
All Other Althetes:
Pick a Starting Weight & Add 20# per wave for men, 15# for women
*Lift every :90
*logging heaviest set of 2 this week
Metcon (AMRAP – Rounds)
20 min AMRAP
Sprint 200m
1 min Weighted Elbow Plank Hold
RX+ – 45/35 Plate on back