Wednesday 140226

This Friday night is our first CrossFit Open Workout Potluck. We will perform the Open Workout, and then eat! Everyone is invited (even those not participating or who did the WOD in an earlier class) and the competing athletes need your support! Bring a dish, scream and yell at the competitors, and see what the wonderful community of CrossFit is all about. This will repeat each week throughout March until the Open is over. The 4pm class will be as regularly scheduled, and then we will run heats from 5:30 until everyone has completed the workout.

Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.
This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you have been using. Go hard, but be safe…do not allow mechanical failure just to prove your grit.

For time:
50 Burpees to a 45# plate