Photo by Hillary Froning Photography
Work to heavy weight in sets of 5-4-3-2-1
(adding 5# to last weeks weight)
Then do 3 rounds of 3-2-1 reps.
If just beginning: Use sets of 5, 4, 3, 2, 1 and work up to 80% of 1rm
(rest about 1 min between each set)
Then do 3 sets of 3,2,1 reps at 80%.
3,2,1 is one set – rest between each rep set – approx 45sec-1min, then rest between full sets
Wall Ball 20/14
1000m Row at a light pace
This entry was posted by Lauren on April 8, 2013 at 12:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
summo deadlift high pull
Sumo Deadlift High Pull, this is the best example I could find:http://games2011.crossfit.com/features/photos/other-movements/sumo-deadlift-high-pull-sequence.html
90#BS, 12:24 55#SDHP, 12#WB
Worked up to 220 lb back squat
Metcon: 13:53 Rx
Metcon: 10:29 Rx
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