Deadlifts, Accessory Work and a 500m Row

Friday 27.03.15

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The final live open workout announcement 15.5 from 11am today. Crossfit Games champions from 2011, 2012, 2013 & 2014 face off.

Strength:

  • 3×10 Deadlift @50-60% of 1RM

Accessory Work:

  • 4×8 Glute Bridge
  • 4×8 Pendlay Row

Conditioning:

  • 500m Row (max effort)

Good luck to everyone over the weekend hitting the final open workout 

Post loads, times and training notes to comment section below.

  • A: 35kg. Nice and light to save the old muscles for the horrors of the last Open workout. 😉
    B: 25kg.
    C: 1.54.8 Never done a timed 500m before, so I am stoked with this.
    Thanks for the session Karl! 🙂

  • Ivan L says:

    A. 90kg.
    B. 50kg.
    C. 1:35.8 an improvement of about 0.8s. And then a looooonnnngggg recovery. Legs just blew up in last 100m. More effort, less result.

  • Fee says:

    A: 70kgs – felt alright actually.
    B: 35kg – love the pendlay up until the 7th rep where form drops, but all good fun accessory work
    C: 1:45 – felt pretty sweet, until I got off the rower and my arse seized up….. wow that was fun!
    Enjoy last open workout guys.

  • Amelia says:

    A. 15.5: 14.38 RX

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