12/11/2017 | Cable CrossFit

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Strength

Deadlift (5-3-2-1-3-3)

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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