140709 ~ Happy Birthday Sean P. & Ed!
What better way to celebrate two very special Canuck birthdays than with a good old fashioned 1RM Deadlift Maxout!! Let's lift some big weight and smash some PR's for our birthday boys Ed and Sean!!!
20 min to Establish 1RM Deadlift!
MU/Strict Pull Up Training
1. If you have MU's":
a. 5 min to complete 1 round of each MU Progression Station
b. EMOM x 7 min
1-3 MU's (unbroken)
2. If you are working on your 1st Muscle Up:
10 min to complete MU Progressions (see board)
3. If you are working towards your Strict Pullup:
10 min to complete Strict Pullup Progressions (see board)
With a 12 min running clock complete:
5 Burpee Over Bar
10 Clean & Jerks (135/95#)
**With Remaining Time Complete AMRAP Shoulder to Overhead**
Score: Total # of Shoulder to Overhead
12 min dedicated mobility
Posted on Wed, July 9, 2014
by CrossFit Canuck