Workout 1.30.14

Nickname: Deadlift and then some.

Main – CrossFit

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Deadlift (10-10-10-8-6)

10@ 50% 1RM
10@ 60%
10@ 65%
8@ 75%
6@ 80%

Rest 2-3 Minutes between sets- very important! Don’t worry if the weight doesn’t feel too heavy, we will be working progressions with this deadlift scheme for a few weeks.

WOD

Metcon (Time)

EMOTM for 12:00

Odd Minutes- 10 Push Press, 115/75
Even Minutes- 20 Double Unders, 40 Singles

Cashout

Metcon (No Measure)

1000m Recovery Row

Row at an easy, conversational pace (ie, you should be able to hold a conversation without being out of breath).

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