18
Nov

Heavy days

By: 321go 3 Comments

100_0331

Thursday's WOD

Deadlifts

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http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.mov

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.mov

Try and rest about 3 to 5 minutes between attempts. Work out with someone your own fittness level and increasing weight each attempt. If you don't finish all reps that set does not count. Lower the weight and try again.  Don't count the first few sets, think of them as warming up.  Red singles out because that will allow for the heaviest possible load.  Green does most reps so the weight will not go up as high.  If you still feel like you didn't do enough of a workout after your sets then you did not try hard enough. 

Example:
225 rest 255 rest 295 rest 330 rest 375

1-1-1-1-13-3-3-3-35-5-5-5-5 
  

Cool Down

30 DB Lunges

50 Double Unders or 150 Single Jump Ropes

2 Rounds

Advanced  Intermediate  Foundational

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Comments

  1. 450…+

  2. You can do it, Dave. See you tonight.

  3. Ugh, I guess I won’t see you tonight. Hopefully tomorrow though.

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