WELCOME NEW ON-RAMP GRADS!!!
3x10 - Stiff-Legged Deadlift @ light to moderate weight
Strength:
Deadlift (Traditional Deadlift)
Working Weight / Training Max is 90% of 1RM. Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**
1x3@70%ww
1x3@80%ww
1x3++Amrap@90%ww (6 rep CAP)
WOD:
CF Open WOD “14.3”
10 Deadlifts @135/95
15 Box Jumps / Step-ups
15 Deadlifts @185/125
15 Box Jumps
20 Deadlifts @225/155
15 Box Jumps
25 Deadlifts @275/185
15 Box Jumps (130 reps)
30 Deadlifts @315/205
15 Box Jumps (175 reps)
35 Deadlifts @365/225
15 Box Jumps (225 reps)
SCALED: 14.3
10 Deadlifts @50-60% (135/95)
15 Box Jumps / Step-ups
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
25 Deadlifts
15 Box Jumps
30 Deadlifts
15 Box Jumps
35 Deadlifts
15 Box Jumps