Blade Runner

V3 CrossFit – CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

30 Burpees

30 Seconds Single Unders

3 Rounds:

12 Slow Air Squats

9 Sit-Ups

6 Slow Pushups

30 Seconds Double-Unders

B: Deadlift & Dbl Unders (10-8-6-4-2-1)

Alternating On the Minute x 12

Odd Minutes – 10-8-6-4-2-1 Deadlift

Even Minutes – 40 Double-Unders 0r 80 Singles

Post your heavy set of 1 on the Deadlift to the whiteboard below.
On the first minute, complete 10 deadlifts. On the third, 8 deadlifts, On the 5th, 6 deadlifts, effectively climbing down the ladder.

Strive to build in weight. Percentages will not be prescribed as this should be based off feel. For a starting point on the set of 10, consider ~50-55% of your 1RM deadlift, and increase from there steadily. By the time we approach the final set of 1, we should be at a heavy, but not a max, for the day.

C: Metcon (No Measure)

5 Rounds of the following, resting 2:00 between:

Row 200 Meters @ 2K Pace + 7 Seconds

Row 200 Meters @ 2K Pace – 3 Seconds

Row 200 Meters @ 2K Pace

All three 200’s are to be completed in a row.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s