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3RM Deadlift…November 18, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

:10 hang

10m bear crawl

10m perfect stretch

10 beat swings

200m run

10 BB RDLs

10 BB good mornings

10 kipping beat swings

200m run

Strength

Deadlift

WORK UP TO A 3 RM.

You already did 3×3 at 90%, so you know you are capable of 3 reps at that weight. Maybe shoot for a 3 RM at your 95+%?!

Metcon

FOR TIME:

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

2-4-6-8-10-12-14-16-18-20

Box Jumps (24″/20″)

20 minute cap

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