Happy Birthday Gage. We are very happy that you are part of our
CrossFit Family. You are an amazing athlete, a great friend, a wonderful coach,
and a fantastic family man.
Here is your super awesome birthday WOD
Strength (15 Minutes)
3 sets of CLEAN grip Axle Bar Deadlifts
1st set x 10 reps @ 50% of Normal DL MAX
2nd set x 5 reps @ 60%
3rd set x 3 reps @ 70%
Then do singles until a 1 rep max is achieved
Metcon:
"Heavy Gage"
9-6-3
Thruster
200 meter run after each set
then immediately go into
9-6-3
Squat Cleans
200 meter run after each set
*the weight increases after each set
*use the chart below to see the weight requirements
Men
|
9 rep
|
6 rep
|
3 rep
|
Level 1
|
65
|
95
|
115
|
Level 2
|
95
|
115
|
135
|
Level 3
|
135
|
155
|
185
|
Women
|
9 rep
|
6 rep
|
3 rep
|
Level 1
|
45
|
65
|
80
|
Level 2
|
65
|
80
|
95
|
Level 3
|
95
|
105
|
125
|
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