Wednesday, June 6, 2012

FRIDAY-8JUN2012

NO CLASS TODAY but feel free to get together and still do the WOD as a group if you know what you are doing.  

5 rounds
400m Run
21 Deadlift 155/135#


ADVANCED
5 rounds
Run 400 m
21 Deadlift 135/115#

INTERMEDIATE
5 rounds
400m Run
21 Deadlift-choose weight

BEGINNER
3 rounds
400m Run
21 Deadlift-choose weight
Posted by on or around

2 comments:

  1. KeKoa CrossfitJune 6, 2012 at 1:56 PM

    This is A LOT of deadlift. If the weight is heavy for you, lower it. Do not be so pigheaded that you can't standup straight this weekend. Ideally you want a weight that you could potentially do 21 unbroken on your very first set. If you aren't used to doing high volume deadlift, choose a lower weight than normal. This workout has 105 deadlift in it. That is way different than doing 3 sets of 12 in a workout.

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  2. Rob keko CastroJune 9, 2012 at 4:41 AM

    5 rounds, 135 lb dead lift, 400 mtrs run: 22:15....it seems like it took forever!!! Always do when do along, great work out!!!

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