Crossfit Journal

by paltman

79 thoughts
last posted Sept. 18, 2014, 10:16 p.m.

59 later thoughts

0

2/19/2014 8a

Met-Con:

10:00 AMRAP:

  • 60 bar-facing burpees
  • 30 overhead squats (120#)
  • 10 muscle ups

(scale MUs to 5 pull ups + 5 ring dips, or 10 ring dips, or 10 3-sec ring holds)

Then:

Deadlift:

  • 10 reps @ 55%
  • 10 reps @ 65%
  • 6 reps @ 75%
  • 8 reps @ 80%
  • 6 reps @ 85%
  • 4 reps @ 90-95%

I made it through the burpees and into the overhead squats but I scaled it down from 120# to 85#.

For the deadlifts I did them based on 300# 1RM:

  • 165#
  • 195#
  • 225#
  • 240#
  • 255#
  • 285#
created Feb. 20, 2014, 5:13 p.m.

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