5x @ 60%
5x @ 70%
5x+ @ 80%
-The last set is "5+" set, meaning if you have more reps in the tank go for it, but save a rep or two in the tank. No missed reps.
-If you haven't found a 1RM Deadlift do so today
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees over Bar
"Fight Gone Bad!"
Three rounds of:
Wall-ball, (20/14#) (Reps)
Sumo deadlift high-pull, (75/55#) (Reps)
Box Jump, (20") (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
-Take 10 mins to find a 1RM with a :01 pause in both dip and recover positions
10x Sumo Deadlift High Pulls (75/55#)
15x Box Jumps (24/20")
Take 14 mins to find a max:
1x Push Press + 2x Push Jerk
Sumo Deadlift High Pulls (75/55#)
Accumulate 2 mins/side
EMOM; 3 Rounds
Min 1 – 15x Sumo Deadlift High-pulls (75/55#)
Min 2 – 15x Pull-ups
Min 3 – 15x Box Jumps
Min 4 -- Max Calorie Row
Min 5 – Rest
:60 Max Distance Suitcase Carry (24/16kg)
Your Fort Collins CrossFit Team.