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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, September 7, 2013

Fitness:
A. Deadlift 1RM or 3RM
B. 21-15-9 reps for time:
Deadlift
Plate Burpee

Health:
A. Deadlift 1RM or 3RM
B. 4-5 sets not for time:
Deadlift 3-4 reps
Waiter Walk to end of rink and back

Performance:
A. Deadlift 1RM
B. 21-15-9 reps for time:
Deadlift (275/185)
Plate Burpee

Coach’s Tips

For Part A we are testing our deadlift!  If you have been with CFW for 6 months or less, you will be doing a 3 rep max instead of a 1 rep max.  Remember that we are looking for perfect technique so it might not be a true 1RM.  For Part B, reduce the weight to no more than 65% of the weight in Part A and combine these with plate burpees in a classic CrossFit 21-15-9 couplet for time.  Looks like fun if I do say so myself!

Check our Facebook and twitter feeds along with the Bridge City Beatdown page to see how the CFW team is doing in Saskatoon…

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