170717 CrossFit Smash

Last chance to get your gear order in, final orders due by the 20th.

Go to the Google docs spreadsheet and fill in your details.

W#1

Deadlifts 3 x 6 (reps x sets)

Warm-up and perform all sets at the same weight: 80 - 85% of your max. That will be dependent on how your warm up feels. If you're unsure, go on the lower side.

W#2

3 mins

double unders 

10-20-30-40-50-60-70.......etc

See how far up you can get on a ladder of 10, 20, 30, 40, 50, 60, 70 etc. UB (unbroken) DUs (you cannot skip any set and must stop between sets)

Scale 1: see how many sets of 10 or 20 UB you can accumulate 

Scale 2: 2x singles UB

W#3

3 rounds

max calories in 1 min on the rower

Greg Fraser