19 Hagerty Blvd. Unit 7
West Chester, PA

July 17, 2011




21…15…9 of:

Deadlift… 225/155 pounds


For Time

*PR Board Worthy*

Explodenites decent onto Test Your Metal. Great Job to everyone who competed!

Results from Test Your Metal: http://www.crossfitadvanced.com/wod/

Post time and load to comments

Strength: Back Squat 3×5

1st set 65% of 1rm x5

2nd set 75% of 1rm x5

3rd set 85% of 1rm x5 or more

(percentage of 1rm is your training 1rm which is 90% of your true 1rm)

After Met-con complete 3 sets of 10 with 50% training max

*note:  If you are following this strength program please come early to class and stretch and warm up. Strength portion of the daily WOD will not be part of "class".

About the Author
  1. TRRN Reply

    Rx 3:26

Leave a Reply



Please enter the CAPTCHA text