Friday WOD

CrossFit PTC – WOD

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Deadlift (Festivus Prep)

Complete 3 rounds of:

:30 max effort deadlifts

1:30 rest

**Shoot for about 50-60% of your max. If you did this last time, adjust your weight slightly. If you did 15+ reps each time add a bit of weight this week. If you struggled to do the reps unbroken last time, do a bit less weight this time.

**Score your biggest set in the reps box. Score your total pounds in the metcon box below.

Festivus Games Workout 3 (Weight)

Festivus games Workout 3

3 sets for total weight of:

:30 Max rep deadlifts

1:30 rest

**Athletes may choose whatever weight they would like. I would suggest using a weight that is no more than 50-60% of your 1 rep max.

***To calculate your score, multiply your total reps x the weight you used.

Metcon (AMRAP – Reps)

5 rounds of:

:40 max 10m suttle runs

:20 rest

:40 max box overs (steps okay) 24/20″

:20 rest

:40 max Russian KB swings 53/35#

:20 rest


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