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CrossFit State College- Tuesday August 15

Strength:
Deadlift
3×5 @ 70%
2×3 @ 75%
3×1+ @85%

Partner WOD:
Buy In: 60 Burpee buy in
Then 12 rounds for time
4 Snatch
8 Deadlift
12 Pushups
Cashout: 30 Thruster

Cashout:
3x 60ft farmers carry
2x30s/leg couch stretch

 

CrossFit Lite

Strength:
Deadlift
Set 1 – 10 reps @ 50% of 6RM
Set 2 – 6 reps @ 75% of 6RM
Set 3 – MR @ 6 RM
Set 4 – MR at adjusted weight based on reps in set 3 – see below

Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#

WOD:
5 RFT
21 Med ball cleans
15 HRPU
9 WB
*18 min cap

August 15, 2017 | WOD | 0

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