29 Apr 14

Strength: Deadlift – 20:00 to establish a 1RM.  Continuing from last week’s Press 1RM and Front Squat 1RM testing, we continue testing 1RM’s.  Today is the Deadlift.  If you competed this weekend at the Fierce Ladies of CrossFit… well, you already have a new 1RM :) Today you ladies should do 5 X 3 @ 70% of what you did on Saturday.

On that note, for those of you who may not have heard ALL the ladies who competed over the weekend set PR’s on their Deadlift.  Plus, Jill and Coach Jenna set new gym records @ 300# each!  Way to go, ladies!!!

Conditioning:

21, 15, 9 reps of:

  • Dumbbell Thruster @ 35#/20#
  • Burpee

Mobility: Pec smash with LAX ball, or the bigger green gnarly balls.  4:00 each side.  Mobilize and enjoy the bliss that is your pecs awakening!

Our “Fierce” girls celebrating a pair of 300# Deadlifts!!

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