Crossfit North Cloud – CrossFit
Weightlifting
Deadlift
Deadlift x 3 reps (with perfect posture and mechanics) @ 20X0 TEMPO
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest 2-3 minutes between lifts over 75% of your 3-RM.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*Female Rx = #35 Thrusters
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