27
Jun
06/28/2016
CH, EW, WB – CROSS TRAINING
Weightlifting
C4W1: Deadlift (5-5-AMRAP on last set)
5 x 65% TM + 15#
5 x 75% TM + 15#
5 or more x 85% TM + 15#
5 x 75% TM + 15#
5 or more x 85% TM + 15#
Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 15#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.
*Put your final weight and reps in Wodify
WOD – (AMRAP – Rounds and Reps)
5:00 AMRAP:
5 Hang Power Cleans (115#/85#)
5 Push Press (115#/85#)
5 Bar Facing Burpees
Rest 2:00
Repeat
—————————————-
Keep score of reps for both rounds.
RX+ = (135#/105#)