CrossFit PTC – WOD
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
