Deep Comp - 08/28/15

We will be hitting 3 rep maxes for Back Squat, Deadlift, and Bench Press to finish out the week. Based on these numbers we will recalculate training maxes for our next cycle. We felt it was unnecessary to expose added risk by attempting a 1 rep at this point in our training. Not only does this help with keeping everyone healthy, but 3rm and 5rm's have more carry over to CrossFit events.

You will have both Friday and Saturday to establish a 3rm for Bench Press, Squat, and Deadlift. Use your own judgment when deciding which day to determine each max, based on how your body feels. 

Next week will be an active rest week before we make more gains on the next cycle.. Go get it!

I. Warm-Up

3 rounds

60s Assault bike
10 V-Rolls
30s e/s Couch Stretch 

II. Strength

Back Squat, Deadlift, Bench Press.. 

Find a 3rm (choose 1-2 of the above)

  1. The idea is to hit approximately 92.5% of your 1rm goal. 

III. Gymnastics

8x8 Kipping Pullups (rest 40s)

IV. Conditioning

4 Rounds

8 Overhead Squats 155/110# 

50 Single Unders (heavy rope) 

300m row Row

 

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