Saturday 20140215

WARM-UP 

Complete Eo3 Official Warm-up, lower body emphasis, found here

Then: 

Deadlift 

  • 40% x 5 reps 
  • 50% x 5 reps
  • 60% x 3 reps 

STRENGTH

Then: 

Deadlift   

  • 70% x 3 reps
  • 80% x 3 reps 
  • 90% x 3+ reps (as many reps as possible) 

Then: 

Deadlift 3 x 10 reps @ 50% 
Toes to Bar (strict) 3 x 15 reps 

CONDITIONING

2 rounds for time of... 

5 pull-ups
10 kettlebell swings @ 1.5 pood 
15 box jumps @ 24" 
20 push-ups 
25 sit-ups 
30 burpees 

*Competitor: As prescribed 
*Established: As prescribed
*Recruit: No 3+ on last set, just 3 reps/2 sets on accessory and knees to elbow/conditioning 1 pood. 

Post loads and max reps to comments as well as conditioning workout time.   

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.