Wednesday 1/25/17

We have TWO Calibrated Teams competing this Saturday at the NewCov Barbell Blitz. Heats will be running all day from 8am-3:30pm, so feel free to stop by and cheer them on!

Intermediate Team: ManBearPig
https://scoring.newcovcrossfit.com/barbellblitz2017/blitzintermediate/heats 
WOD1 – 8:00am
WOD2 – 9:30am
WOD3 – 10:30am

Rx Team: SAC and the Jerks
https://scoring.newcovcrossfit.com/barbellblit…/blitzrx/heats
WOD1 – 12:35pm
WOD2 – 2:15pm
WOD3 – 3:35pm

Each team also has to do a floater WOD in between WODs 1-3, so you can catch that event also.

***Disclaimer: We had nothing to do with team names***

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 2 reps

– Rest 3 minutes between sets.

**If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

 

B. Complete as many rounds and reps as possible in 12 minutes of:

9 Deadlifts (225/155 lbs)

12 Box Jumps (24″/20″)

200 Meter Run/Row or 12/8 cals Assault Bike

 

C. Optional Accessory

Coach’s choice Glute/Hammy work