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WOD020217: A Good Day for Deadlifts


CrossFit Novem: Deadlift Warm Up *10 Minutes to build up to 65%   Deadlift – Every 90 seconds 3-3-2-2-1-1 3’s at 65% – 2’s at 75% – 1’s at 85% **DO NOT DROP AT THE TOP** Conditioning: 15 Minute AMRAP 500 Meter Row/1000 Meter AD 12 Deadlifts (@ bodyweight) 21 Box Jumps (24/20”)   RX+

CrossFit Novem:

Deadlift Warm Up

*10 Minutes to build up to 65%

 

Deadlift – Every 90 seconds

3-3-2-2-1-1

3’s at 65% – 2’s at 75% – 1’s at 85%

**DO NOT DROP AT THE TOP**

Conditioning:

15 Minute AMRAP

500 Meter Row/1000 Meter AD

12 Deadlifts (@ bodyweight)

21 Box Jumps (24/20”)

 

RX+

“Chrsitine”

3 RFT

500 Meter Row

12 Deadlifts (@ bodyweight)

21 Box Jumps (24/20”)

!!SUB 10 Minutes!!

Novem BootCamp:

WOD 1:

MAX EFFORT

90sec-60sec-30sec

A) Med Ball V-Ups

B) Alt. KB Snatch (16/12kg)

C) Jump Squats

D) Handstand Push Ups

 *No rest b/n movements

*1 Min Rest b/n rounds

WOD 2:

7 MIN AMRAP

7 GTO (45/25#)

14 OHWL (1,2,3…)

28 Mountain Climbers

  

Ca$hout

Sit Up Tabata

Novem Barbell Club:

Continue Barbell Programming!

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