Deadlift 5 reps @ 75% of 1RM*
Deadlift 5 reps @ 80% of 1RM *
Deadlift 5+ reps @ 85% of 1RM*
Rest as needed between sets.
*Calculate and use 90% of 1RM as starting weight for calculations
Ex.: Becky crushes a 300 pound Deadlift in a 1 rep PR
90% of that lift is 270#
She then calculates her percentages off of that.
3 rounds for time of:
Walking Lunge, 100 ft
50 Air Squats
25 Back Extensions
7 AM and 12 PM we will be doing "Marathon Monday"
CrossFit Southie has created a WOD to be done in Support of the Richard Family.
This is an excerpt from CrossFit Southie's Event invitation,
"Even if you were not at the finish line of 4/15/2013, it still feels incredibly personal. The event has violated our sense of security, and has left us with heavy hearts. The Richard Family is from Dorchester, which borders Southie. Many of our CrossFit Southie members live in Dorchester, and as much as we would like to help all of the victims, it seems more realistic to raise money for one local family. Martin Richard died from the impact of the blast, and Martin's mother and sister are both in critical care with injuries that will change their lives forever."
Upper Cape CrossFit has donated money to this fund. If any of you would like to donate also you can click on the picture of the Richard Family and be brought directly to the fundraising page, or you can bring your donation to UCCF and we will add to our original donation! Even if you do not donate, please come and Crush this WOD with us!
SUNDAY!!! - Brenna Timo 5k