CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before the gym workout

Metcon (No Measure)

In as few sets as possible:

150 reps DB deadlift (50/35)

-Use a DB in each hand, only 1 head of the DB must make contact with the ground, and rest no more than 2-3 minutes between sets.
Fully Loaded

“Volume Training”

Every 2 minutes for 20 minutes:

10 Deadlift

-Use approximately 50-55% fo your 1RM. This is 10 sets of 10 reps on the 2 minutes, so the real work starts after the 10 minute mark. All sets must be unbroken, with a focus on bar speed. The first few sets should feel light and fast, don’t be tempted to start too heavy. If you fail to complete 10 in a set, mark down how many you got and move to the next set, but keep the weight the same across all 10 sets.

Warm-up (No Measure)

After the gym workout

For Quality: (No Measure)

Accumulate 3 minutes at top of lateral raise hold

-Choose light DB’s or a full gallon jug in each hand
Fully Loaded

For Quality:

Accumulate 3 minutes at top of lateral raise hold

-Choose light DB’s, suggested 10, 15 or 20#.

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