Traveling WOD Week continues. We head back to the West Coast and head to CrossFit Flagstaff for a heavy deadlift workout. If you happen to miss your connection through LAX, you’ll head to CrossFit LA on Santa Monica Blvd. for their deadlift workout. (It’s a choice. Get it?)
From CrossFit Flagstaff:
then after 3-5 minutes rest, a 2K row for time
Following the warmup that will be on the board, perform deadlift warmups, 5 reps at 50% of your 1 rep max and 3 reps at 70%. Increase weight and begin your first of 7 singles, increasing weight each set as long as form allows. Work up to at least reach 90%-95% of your 1 rep max or go for a new 1 rep PR, your choice.
From CrossFit L.A.
1 mile + Diane
Run 1600 meters or row 2,000 meters, for time. Follow with Diane 20 minutes following the start of your 1 mile effort. You have the time remaining to recovery and perform a few warmup reps of each movement. You should have your workout area set up with your bar and any necessary bumpers and/or abmats prior to starting your run/row.
21-15-9 reps of
*Scale weight not to exceed 60% of your 1 rep max.