10/18/12

Thursday 121018

STRENGTH

(1a) Banded Deadlift 3 x 8 (30,40,50% by round) - 127, 170, 217

Rest 60 seconds

(1b) Sled Sprint 3 x [2 x 15m / 30 rest] (add 45#)

Rest 90 seconds

Notes:

For the banded deadlift - total weight (band + bar) should be approximately 30% band and 70% bar. 2 x Green bands add around 90# of resistance at lockout, scale accordingly.

For the sled pull, complete two sled sprints 60 seconds after completing each set of deadlift. Rest 30 seconds between each sled sprint.


CONDITIONING

2012 CrossFit Open Workout #5 (12.5)

7 min AMRAP (for total reps)

3 Thrusters @ 100

3 Chest to bar Pull-ups

6 Thrusters @ 100

6 Chest to bar Pull-ups

9 Thrusters @ 100

9 Chest to bar Pull-ups...

(continue adding 3 reps each round until time is up)

Total: 97 (7 thrusters into 18)