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Deadlifts and Burpees for 6/15/2016

Last week, we introduced the concept of “across” when it comes to lifting heavy.  This means we take a little time at the beginning of the workout to establish a heavy set of reps.  We then stay at that weight throughout the remaining rounds.  We are using this concept this month for our Push Press.  So, instead of using 5 sets to find a max effort 3 rep weight, today, you will build up to a heavy 3 rep push press.  Then, you will maintain that weight for 5 sets.

CrossFit Alloy WOD for 6/15/2016:

Strength:
5 Minutes to find 3 Rep
then…
E2MOM 10 Minutes:
Push Press 3, 3, 3, 3, 3 (across)

MetCon:
For Time:
21, 18, 15, 12, 9
Deadlifts (225/155#)
Lateral Burpees

Post Weight and Time to Comments

7:30pm – Olympic Lifting with Greene Barbell Club 

Join the discussion 2 Comments

  • Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    21, 18, 15, 12, 9
    Deadlifts (185/125#)
    Lateral Burpees

    Brass:
    For Time:
    21, 18, 15, 12, 9
    Deadlifts (155-135/105-95#)
    Lateral Burpees

    Bronze:
    For Time:
    18, 15, 12, 9, 6
    Deadlifts (115-95/75-55#)
    Lateral Burpees

  • Jack Perins says:

    Oooo yeaaaa. My favorite kind of workout!

    A sufferfest!