Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest 90 sec to 2 min after sets 1 to 4. Rest exactly 3 minutes between lifts after set 4.
B.
“Lucky Sevens”
Complete as many rounds and reps in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (55#/35#)
No Excuses for not coming to tonights Nutrition Clinic w/ Richard Bradford from Pre Made Paleo! You don’t want to miss this! You have a chance to ask a professional chef anything you want concerning preparation, cooking and any other dealing with your paleo foods. This is Free!! Starts tonight at 6:30 pm SHARP!!
Post results for WOD below in the comments and also HERE to the BYTWB (beyond the whiteboard). We will be using BYTWB more and more from here out so if you have an account and haven’t used it in a while, please get on and record your workouts. This is critical to us collecting data for future programming purposes. Thanks!! If you do not have a Beyond the Whiteboard account, simply request one by following the link and picking “No Excuses CrossFit” as your Home gym. — Be Blessed, Be Fit! — Coach Ben Davis.