170210 ~ Signup Deadline is Today!!

Today is the deadline to register for The Open to be included in the draft for our Canuck Cup Teams! 

 People that are registering or have registered need to indicate Crossfit Canuck as their AFFILIATE AND TEAM!  This is an experience you will not want to miss.....the Atmosphere at Friday Night Lights is Electrifying!!

Today, you will be lifting all the deadlifts!!  A little 5RM warmup to 14.3!  Safety 1st in this workout.....there are a tonne of reps coming your way!!  Push your limits, but be smart...this is just practice for the big show!

Strength:

T2B “X”

EMOM x 5 min

If (Max Set Is)

Then…(Complete)

<7

8

7-10

9

10-15

10

15-20

11

>20

12

>30

13

>40

14

Then..

12 min to find 5RM

Deadlift

**Try to add 5-10 lbs**

Conditioning:

“14.3”

Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95#)
15 Box jumps (24/20#)
15 Deadlifts (185/135#)

15 Box jumps
20 Deadlifts (225/155#)
15 Box Jumps

 25 Deadlifts (275/185#)

15 Box Jumps

30 Deadlifts (315/205#)

15 Box Jumps

35 Deadlifts (365/225#)

15 Box Jumps

Cash Out:

Mobilize – Foam roll those spines!

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