CF Oakland 01.04.10

January 4, 2010

5 Rounds:

7 Deadlifts
30 Walking Lunges
5 Max-Height Box Jumps

Rest 2 minutes between rounds. The workout itself is not timed, only the rest period.

Endeavor to increase deadlift load and box jump height each round, or do your best to maintain a high level of output throughout.

Deadlifts must be executed using the rest-pause method, meaning you cannot bounce the deadlifts. This means a slight pause after each deadlift of between 1 second and 3 seconds must be done (just long enough to reset with proper set-up mechanics, but no longer). Rest-pause deadlifts are not an opportunity for you to take a water break in between reps.

For the competitive types out there, the workout will be evaluated on total deadlift load and total box-jump height over the five rounds.

my scores:


totals: 1225/179

I kind of rested a bit too long between reps for the 4th and 5th rounds of the deadlifts. Not for all the reps, as I got scolded. But for some of ’em.

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