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Components

Deadlift

Electric Eye

[Electric Eye: Levels]

Settings

Workout

CrossFit - Fri, May 9

Deadlift (Take 20 minutes to establish a 1RM Deadlift
Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
- Resting 60-90 seconds b/t these sets -
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-10)

Deadlift

Electric Eye (3 Rounds for reps)

3 Sets

2:00 AMRAP

15 Medball OH Sit-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets -

Barbell: 225/155lb, 102/70kg

Coaching Notes, Strategy, and Goals

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.

RPE: 8/10

Sub GHD with TTB or medball situps

Sub strict pull ups with banded strict

[Electric Eye: Levels] (3 Rounds for reps)

Level 2:

3 Sets

2:00 AMRAP

15 Sit-Ups

10 Deadlifts

-Max Strict Banded Pull-Ups

-Rest 2:00 b/t sets -

Barbell: 185/125lb 84/57kg

Level 1:

3 Sets

2:00 AMRAP

10 Sit-Ups

15 Kettlebell Deadlifts

-Max Ring Rows

-Rest 2:00 b/t sets -

Kettlebell: 53/35lb, 24/16kg

Optional Accessories

3-4 Sets: For Quality

12-15 DB bench

12-15 Z-curls

12-15 V up

Want to see some of these movements in action? Check out our .