[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Strength
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Deadlift
5 @ 80% 1RM
2 @ 85% 1RM
1 @ 90% 1RM
Max reps @ 60% 1RM
If last week you got 20 or more reps on the 60% max reps, add 10# to your bar for the lifts today! If it was less than 20 reps, look at last weeks number and beat it.
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Complete as many reps as possible in 10:00 of:
3 Push Press
5 Front Squats
7 Deadlifts
For the bar weight use 65% of your Push Press 1RM. Yes, this is light. Yes it is supposed to be. Go fast while being perfect.
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/09/Photo-Aug-28-10-59-46-AM.jpg” link=”” alt=”” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Kristine is ready for today’s overhead work….are you?!
A huge good luck goes out to Todd S and Charlie who are doing the Run Rabbit Run 50 and to Gino and our good friend Dustin who will be tackling the Run Rabbit Run 100. Yes, that’s 50 miles and 100 miles respectively in the beautiful…and tall…mountains around Steamboat! These guys have been training hard, both in and out of the gym to prepare for this. Though the temperatures are set to be a bit chilly at night, overall they should have pretty good weather which is a huge plus for them.
Gino and Dustin start bright and early Friday at 8am and have 36 hours to get through it. Todd and Charlie start on Saturday at 6am. Those guys have 15 hours to get it done. Keep some good luck thoughts in your head this weekend for these guys!!
Get after it fellas!!
