blog

Crossfit TW18 Staines 23/09/2019

CrossFit TW18 – CrossFit

View Public Whiteboard

5min Brief…

ATHLETE GOAL…
Building to 3RM in the strength…keep the bar moving quickly with TNG, but no slamming of the bar. In the workout, pedal to the floor! Run harder than you want to and choose a weight on the Deadlift to go Unbroken for all three rounds.

Warm-up

7min: Warm-up (No Measure)

7min or 4 sets…

7 RDL
7 Bent Over Row (:02 pause at sternum)
7 Deadlifts
7 Front Squats
7/7 Front Rack Rev Lunges

Strength

15min: Deadlift (3-3-3-3-3)

Deadlift*
*Build to 3RM Deadlift.

set 1 -70%
set 2 -80%
set 3 -90-100%
set 4 -100%+
set 5 -New attempt or Deload

Workout

12min: Metcon (Time)

FOR TIME 12min TC

200m Run
…Into…
3 ROUNDS…
15 Deadlifts 100/80-80/60-60/40
50 DU’s / 100 SU’s / 1min Practice
…into…
200m Run

In remaining time…
T2B 1 rep = 1 second
HAH 2 rep = 1 second
KR 3 rep = 1 second

* T2B score equates to second minus off time in workout*

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.