FIND 1RM DEADLIFT
After a warmup everyone worked up to a max (safe) single. For some of our less experienced Deadlifters, we kept in the 3-5 rep range. More than a few PRs set, including Sara @225, Maiko @ 220, Chris W @ 297, Dawn and Fatima both @ 151 (more?).
The metcon finisher was a race to complete as many reps as possible at a station, the time dictated by the speed of the 1000M Row. the faster the rows, the less time the competition got for Clean and jerks (115/95/75/65), 5 burpees/ 5 knee to elbows, and box jumps.
Nice job by Mark Crick with a 3:16 1000M! Notice when he rows, his posture doesn’t change, and its hard to tell how hard he is working. Mark chalks this up to his experience rowing in school, but its a good lesson. Good form is the most efficient way to generate power.