CrossFit – Sun, May 14
Crossfit Chilliwack – CrossFit
230514 (Weight)
– RX –
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (24/30 in)
– Perform both movements within the same minute.
– INTERMEDIATE –
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 70% of 3-rep-max
3 box jumps (20/24 in)
– Perform both movements within the same minute.
– BEGINNER –
On a 25:00 clock:
From 0:00-12:00:
Establish a heavy 3-rep deadlift
From 12:00-17:00:
Rest
From 17:00-25:00:
EMOM 8:
3 deadlifts at 50% of 3-rep-max
3 box jumps (12/20 in)
– Perform both movements within the same minute.
Record the heaviest 3-rep deadlift
Skill Work (No Measure)
Rest, stretch, recover
Stretching (Checkmark)
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg