Strength:
Dead Lift – Set 3 Rep Max
Do reps of 7, 5, 5, 3, 3 increasing weight every set.
Sets start on a 2.5 min clock
Enter 3RM to comments/www.logwod.com
Once you set your 3 rep max, take that weight, multiply by 3, then multiply by .0333, then add the original weight. This new weight is your theoretic 1 rep max.
(Example: If you did 200 for 3RM, it would be 200[weight] x 3[reps]= 600 x .0333 = 19.98 + 200 [original weight]= 219.98, round-up to 220. That would be your projected 1 Rep Max. Having this formula would be helpful down the road, so I suggest putting it…hmmm…I don;t know…in your LOGBOOK! (shameless plug. See Coach John for info on these bad boys)
Keep this number handy because….
WOD:
10!
65% 1RM (estimated) Deadlift
Wall Ball (20/14)
So 10 Deadlifts, 10 Wall Balls, 9 Deadlift, 9 WallBalls, ect…
Post time to comments/www.logwod.com
Extra Credit:
Squat Clean Technique
Video courtesy of LoveFitnessEd. Please pay close attention to the notes on the video.
Cash Out:
Roll Out your back
Picture courtesy of the Cornhusker State Games website. This competition is coming up this July and will feature a CrossFit event. There will be individual and team events. I would like to see us put a team together and have folks in the individual competition as well. Any takers? Post thoughts to comments.
Also, more info can be found at http://www.cornhuskerstategames.com/index.php?module=cms&page=206
CrossFit Team Offutt Tactical Fitness 