Level 1

10!

Deadlift

Bench Press

Squat Clean

Level 2

10!

Deadlift, 75 % Bodyweight

Bench Press, 50% Bodyweight

Squat Clean, 37.5% Bodyweight

Level 3

10!

Deadlift, 1.1x Bodyweight

Bench Press,  75% Bodyweight

Squat Clean, 55% Bodyweight

Level 4 Rx

“Linda”

10!

Deadlift, 1.5 x Bodyweight

Bench Press, Bodyweight

Squat Clean, 75% Bodyweight

Motivation

Strength days are awesome because it helps the body build muscle.  Cardio does not build muscle. Muscle burns calories.  More muscle means you will burn calories easier.  Burning calories easier means you can lose weight faster or eat more food without gaining weight.  Don’t like the strength days in CrossFit?  Then you are missing out on what you really want.

Strength

None

Strategy

This workout is also known as “3 bars of Death.”  Which implies that it is supposed to be hard.  Find a partner that is using similar weights and work together to motivate and encourage one another.  Look at this workout as an extended strength day.  Strength days are awesome because it helps the body build muscle.  Cardio does not build muscle. Muscle burns calories.  More muscle means you will burn calories easier.  Burning calories easier means you can lose weight faster or eat more food without gaining weight.  Don’t like the strength days in CrossFit?  Then you are missing out on what you really want.

Get more Awesome: 30 Weighted Sit Ups / Foam Roller mobility