CrossFit

Thursday 6th September 2012

Andrew popping in for a visit from Florida, representing CrossFit Hardcore!

Skill

– 2 Deadlift at a 4″ deficit

warm up sets at  no deficit

– 2 @ 60% of your 1 rep max

– 2 @ 65% of your 1 rep max

– 2 @ 70% of your 1 rep max

4″ deficit

– 2 @ 75% of your 1 rep max

– 2 @ 80% of your 1 rep max

– 4 sets of 2@ 85% of your 1 rep max

WOD

‘King Kong’

3 Rounds for time, of;

– 1 Deadlift (142.5kg/205kg)

– 2 Muscle ups

– 3 Squat cleans (77.5kg/112.5kg)

– 4 Handstand push ups

(If you cannot do the weights as recommended complete them at 90-95% of your 1 rep max)

(15 minute time cap)