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Friday July 19, 2013

7/18/2013

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Based off your 1RM Deadlift:
5 @ 50%
3 @ 60%
1 @ 70%
Then 75% to failure ~ calculate new 1RM using formula as follows (weight x # of reps x .033) + Weight = new estimated 1RM

Then

For time:

21 lunges (hold bar in the front rack position) 75/45

200 meter max effort sprint (rest ratio of 1:1) example; if it takes the athlete 3 mins to complete this round there will be a 3 min rest.

15 front rack lunges 75/45

200 meter max effort sprint (rest ratio 1:0.5) if it takes the athlete 2 mins to complete round res half, 1min.

9 front rack lunges 75/45

200 meter max effort sprint

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  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire