Life Lifting with Coach Kevin: Lincoln Square, Tuesday night 8-9pm
A. Conventional Deadlift: 8 sets
60%x8
70%x6
80%x4
90%x2x2
85%x max reps
75%x max reps
65%x max reps
*Rest 2-3 minutes between max reps sets
B. 3 Rounds: Each for time
“Onramp Day 1 Workout”
Row 250 meters
15-12-9
Air Squats
Pushups
KB Swings 55/35lbs
10 Burpees
Rest 2 minutes
*20 minute cap
We are recording our best score on this workout. If you have been out of onramp a week or a year this wod is personal to you. Everyone at CrossFit Defined has done this workout in their onramp. Compare scores to your first attempt on day 1 and/or your 2nd attempt on graduation day. Dont worry about using the same KB weight, or pushup standards. Pick a weight and standard that suites your abilities today! Have fun team!
Meet the newest member of our growing community! Mike and Jessica are proud to introduce Bea, our next year’s regional competitor!