CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
General scheme to follow when attempting a new 1RM…
Warm-up Set 1 (4-5 reps): 50% 1RM
Warm-up Set 2 (4-5 reps): 60% 1RM
Warm-up Set 3 (2-3 reps): 70% 1RM
Warm-up Set 4 (1-2 reps): 75-85% 1RM
Warm-up Set 5 (1 rep): 90-95% 1RM
Attempt New 1RM: 100-105%+ 1RM
Metcon
Metcon (Time)
5 RFT:
350m ski or 400m row
12 shoulder to overhead
12 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95