Strength
Deadlift Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
6 @ 95% unbroken or as few sets as possible
GP WOD:
AMRAP 3
3 SDLHP 95/65
3 Burpees
Rest 3 minutes
AMRAP 3
5 SDLHP 75/55
5 Burpees
Rest 3 minutes
AMRAP 3
Burpees
Open WOD:
AMRAP 3
3 SDLHP 115/75
3 Burpees
Rest 3 minutes
AMRAP 3
5 SDLHP 95/65
5 Burpees
Rest 3 minutes
AMRAP 3
Burpees
I have participated in the NYC Subway Series since the first year in 2010, as a member of two different CrossFits, a coach and an owner. This year by far surpasses any other year. Hosting the NYC Subway Series and having our members and coaches help to run a flawless event is the greatest feeling i could have. Better than winning any workout or event. Thank you to all of you for making CrossFIt Gantry what it is! Oh yeah, and we won week two.
