Loren L., post first muscle-up.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks.
2. "Lurong Paleo Challenge WOD #3 Revisited" Note: this workout is light and fast enough that I'm comfortable putting it before your DL max lift. Consider it a very dynamic warm-up. 10 Hang power cleans 2 x 10m sprint 8 Hang power cleans 4 x 10m sprint 6 Hang power cleans 6 x 10m sprint 4 Hang power cleans 8 x 10m sprint 2 Hang power cleans 10 x 10m sprint
Competitors: 135/95lbs CrossFitters: 95/65lbs (Lurong Level II) or 65/45lbs (Lurong Level I) Novices: Muscle cleans, and scale load appropriately.
Barbell must be deadlifted to a full stand before hang power cleans begin. Athletes must make two-hand contact w/ parallettes for rep to count. 5:00 cut-off. Each HPC not completed will be an additional second on your time. Each run not completed will be five more seconds.
This WOD will be run in heats. Heats occur every six minutes.
IF YOU HAVEN’T COMPLETED a 5-3-1 CYCLE YET AND HAVE NO 1RMs: today do six sets of three(3-3-3-3-3-3), working up to a best set of three. We’ll call that your three rep max (3RM), and we can use that to determine an estimated one rep max (E1RM) with this formula: weight x reps x .0333 + weight = E1RM. For instance, if you work you work up to 205lbs for three reps on the deadlift, multiply 205 x 3 x .0333 + 205 = and E1RM of 225 (round down if necessary. You would then take 90% of that figure to get your Wendler numbers for next week.
Deadlift 5-3-1+ (75-85-95%) Press 5-3-1+ (75-85-95%)
Good luck, and have fun!