This is week 3 of our 4 week strength cycle, ask working sets of 10. This week will be 5 sets of 10. Not only are there good number of reps, but we really want you to keep the rest periods short – 90 seconds.
Continue to focus on perfect position with tempo – lower the weight on a 2 count, explode on the way up. Try to keep the pause at the top and bottom of these movements short but precise – not a lot of resting at the top.
Tuesday’s benchmark comes from the 2014 CrossFit Team Series. It’s an individual version of the team WOD: AMRAP 10, 10 Squat Cleans 155/100, 10 Burpee Box Jumps to 20″ for all. It appeared on CrossFit.com last year, more on the team series tomorrow.
Workout of the Day
Strength/Skill, Week 3 of 4
Deadlift, 5 sets of 10
Keep the weight consistent with what you have been using. 50-60% of 1RM is pretty good.
3 Rounds, for reps
1 minute at each station, FGB style
Wallball Shot 20/14
Push Press 95/65