Saturday 12.15.18

Seaward CrossFit – CrossFit

Metcon (AMRAP – Reps)

EMOM 20:00

Minute 1- 20/15 calorie row

Minute 2- Rest

Minute 3- Deadlift for max reps

Minute 4- Rest

*Score is total deadlift reps
Deadlift:

Set 1: 185lbs/125lbs

Set 2: 225lbs/155lbs

Set 3: 245lbs/165lbs

Set 4: 275lbs/185lbs

Set 5: 315lbs/205lbs

Fitness

Intermediate

EMOM 20 minutes

Minute 1- 15/10 calorie row or 0:50 of a hard effort

Minute 2- Rest

Minute 3- Deadlift for max reps

Minute 4- Rest

Deadlift:

Set 1: 135-155lbs/85-105lbs

Set 2: 155-185lbs/105-125lbs

Set 3: 185-205lbs/125-135lbs

Set 4: 205-225lbs/135-155lbs

Set 5: 225-275lbs/145-185lbs

*These load are general guidelines.

Novice

EMOM 20 minutes

Minute 1- 0:45 max calorie row

Minute 2- Rest

Minute 3- Deadlift for max reps

Minute 4- Rest

*Use light loads on the deadlift and potentially utilize the same weight on each round if needed.

Accessory Work

Post WOD Challenge:

Max time wall sit

Can you hold for 3:00???

3:00 bike, row, jog… EZ pace

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