Friday, 24 May 2019

Open Athletes

Deadlift
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy.
After each set, 25′ HS Walk Practice.

Conditioning
“The Joker”
For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 225/155

“Joker”, demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, HERE.

Aerobic Capacity
Choice of the three:
1. Erg Bike
2. Assault Bike
3. Rower

5 x 3:00 on, 1:00 off
1:30 – Light Effort
1:00 – Moderate Effort
:30s – Hard Effort