Class: Friday 9th November 2018

CrossFit Uncut – CrossFit

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Deadlift (5-3-2-1-1-1-1-1)

1×5@55%, 1×3@65%, 1×2@75%, 1×1@85%, 4×1 @90-105% of your 1RM

*Please work out weights before starting class

1. Divide your 1RM by 10

2. Times that number by the percentage you want to find out.

(Example: 230kg’s / 10 = 23kg. 23 x 5 (50%) = 115kg is my 50% weight for first set)

Metcon (Time)

For time;

21-15-12-9

Handstand push-ups

8m Overhead Barbell Lunge
[17min time cap]

Fitness Level

. Reduce loading – Talk to Coach

. Scale HSPU – with Push up, HSPU, Jolly jumper HSPU, reduced ROM HSPU, or reduce reps HSPU

Performance Level

. Loading @ 30/43kg

Competition Level

. As prescribed

Also use the rep structure – 21-18-15-12-9-6-3

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