Thursday, November 10 Gym Open @ 6:15am

It is nice to have Jason in the Iron Factory

PREPARATION:

3 rounds of:

• Row 24 strokes/26 strokes/28 strokes
• 10 Med Ball Lateral Slams

STRENGTH:

Deadlift as follows:

• 10 reps @ 40%
• 7 reps @ 60%
• 5 reps @ 70%
• 5 reps @ 72.5%
• 5 reps @ 75%
• 5 reps @ 77.5%
• 5 reps @ 80%

REST 2 minutes between sets

Met-Con WOD:

WE are going to work on a performing a few of the CrossFit standard Benchmark WODs.

Today’s is “Christine”

3 rounds for time of:deadlifts should be smooth and controlled

• Row 500m
• 12 Deadlifts @ Bodyweight
• 21 Box Jumps 

Notes:

• do not go “anaerobic” in the 500 Row – row quickly, but have gas left in tank
• deadlifts should be smooth and controlled – no serious bouncing plates for a rebound
• Step Up and Down if this is the most efficient manner to deal with the Box Jumps – open hips completely at the top

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