WOD 011221: Tuesday Deadlifts and Rows

NovemFit & Hybrid: Strength: FIT Deadlift 15:00 to work up to a heavy 3RM go fast, go slow – just work up to something heavy in 15:00 “max out” too early – strip it down, do a drop set or two and finish the clock. BC 12:00 AMRAP 10/10 DB Sumo Deadlift (35/25)x2 10 Burpees …

NovemFit & Hybrid:
Strength:
FIT
Deadlift
15:00 to work up to a heavy 3RM
go fast, go slow – just work up to something heavy in 15:00
“max out” too early – strip it down, do a drop set or two and finish the clock.

BC
12:00 AMRAP
10/10 DB Sumo Deadlift (35/25)x2
10 Burpees over DB
:30 Boat Pose Hold after each round

Conditioning:
For Time
55 Cal Bike
55 DB Weighted Step Downs (20″) (50/35#)x1 BC: (35/25#)
55 Goblet Squats (50/35#)x1 BC: (35/25#)

*15:00 Cap

BootCamp & Zoom:
WOD 1:
5 RFT
10/10 SA Hang Power Clean & Jerk (35/25)
10 Burpees over DB

2 Minute Rest after each Round

WOD 2:
8 Rds
30s W / 30s R
Cal Row
Hollow Hold / Boat Pose

Score is total Cal on Row

ZOOM LINKS:
7:10AM & 5:20PM

Weightlifting:
Oly:
3 Cleans + 1 Jerk Dip + 1 Power Jerk
(2) 3+1+1 @ 75% of best CJ
(3) 2+1+1 @ 80%
*warm up to 75%

1 Pause Front Squat + 1 Front Squat
(5) 1+1 @ 70% of your front squat

Snatch Pull
(3) 3 x @ 90% of 1RM snatch
(2) 2 x @ 95%

Power:
Deadlift
(1) 3 x @ 70%
(1) 3 x @ 80%
(1) 3+ x @ 90%

*these percents are based off 90% of your previous 1RM* 

Accessories:
(3) 12 x Split Stance Good Mornings
(3) 1:00 Wt. Plank