Workout for 1/26/2017

Weightlifting Strength Development Progressive Series- Week 2 of 4

Conventional or Sumo Deadlift- Sets of 3
Load:
 Set 1: 3 x 63%
 Set 2: 3 x 72%
 Set 3: Max reps x 81%


Gymnastics/Weightlifting Conditioning, Short-Mid Duration

CrossFit Open Repeat
 
Workout 13.2:
 AMRAP 10:
 5 shoulder-to-overhead
 10 deadlifts
 15 box jumps
RX: 115/75 or 40-50% Shoulder-to-Overhead Max
 

After-Hour Accessory Exercise

Alternate between A1 and A2…
A1- Anterior chain: Candlesticks, 3 x 20 unbroken and slow reps.
A2- Posterior chain: Romanian deadlifts, 3 sets of 10 across.


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Empty bar for warm up; Check workout results for 3-16-13 (this is a repeat).