Saturday January 18th

Jersey Devil CrossFit – CrossFit

Weightlifting

Deadlift (8-6-4-2 Build to 75% 1RM)

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 75%

Then:

Deadlift (Every 90 Seconds for 12 Minutes)

3 Reps @ 60%

Speed Deadlift

Reset the barbell every time on the floor…do

not perform these touch and go.

This does not mean complete the 3 reps as fast as possible. Take your time with the set up for each rep and once you begin moving the weight move it as quickly as possible to the top of the rep, then drop it and reset for the next rep.

Metcon

Metcon (Time)

For time:

70 Burpees

60 Sit-up (Abmat)

50 Kettlebell Swings 53/35

40 Pull-ups

30 Handstand Push Ups

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