19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

4.18.17 TUESDAY “WATER PUMP”

April 17, 2017

Strength:

Take 90% of your 1RM from last Tuesday’s Deadlift. This will be your new “training max”. The next 8 weeks we will incorporate a version of Jim Wendler’s 5/3/1 type strength program to work on increasing the core lifts we established a 1RM with last week.

3x 70% training max Deadlift

3x 80% training max Deadlift

AMRAP 90% training max Deadlift

10x 50% training max Deadlift

*The AMRAP should be at least 2 reps but cut it off at 10

Metcon:

2 Rounds of:

7min AMRAP of:

38cal Row

19 HSPU’s…45’s

7min Rest

For Total Reps

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