WED OCTOBER 3, 2018 - CROSSFIT

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If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles. – Wayne Dyer

Warm-up

3 Rounds
5 Straight leg deadlifts
5 Deadlifts
5 Inchworms with push-up
5 Burpees over the bar

Strength

Deadlift (3-3-3, 2-2-2, 1-1-1)

3 Sets of 3 @ 80% of Deadlift 1RM
3 Sets of 2 @ 84% of Deadlift 1RM
3 Sets of 1 @ 88% of Deadlift 1RM

Every 2:00

Metcon

Metcon (Time)

"Dead Meat"
800 Meter Run, 100 DU, 27 Deadlifts (205/145)
600 Meter Run, 100 DU, 21 Deadlifts (205/145)
400 Meter Run, 100 DU, 15 Deadlifts (205/145)*Time Cap: 22:00

Cool Down/Mobility

Foam Roll, 10 Passes Each:
Calves, Quads (from above knee to hip), Glutes, and low back.

 

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