10 rounds of 3 deadlifts @ 70% of your 1 rep max followed by 45 seconds of plank hold. Time your own plank holds, use multiple sets if needed to reach 45 seconds. No additional rest, as long as you are maintaining perfect form. If your form begins to falter, stop, lower the weight 10-15%,…
1000 Meter Diane 21-15-9 reps for time of deadlift 225/165 handstand pushup Run 500 meters between rounds Scale DL to no more than 65% of your 1 rep max. Scale hspu to 1, 2 or 3 abmats as a target or wall walk + 6 shoulder taps (Right &Left) repeated to complete set. Ex. 1…
Deadlift 225/165 and toe to bar EMOM, for 12 minutes. Show up and see the reps.
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: Deadlift 1-1-1-1-1-1-1 then after…
Traveling WOD Week continues. We’re switching things up a little by “dropping in” to a different CrossFit box every day this week. We’ll be borrowing workouts from other CrossFit gyms, carefully selected to fit in with our usual training template. Some will be from local boxes, some from far away. Today’s WOD comes from Coca…
Deficit deadlift (3 inch) 5×5 DB floor press 10-10-10-10-10 Double unders 25-25-25-25-25 or Singles 75-75-75-75-75 Perform 5 sets of 5 reps of deficit deadlifts at 50% of your 1 rep max deadlift weight.Stand on two 35lb bumper plates. Use two or three warmup sets to reach your workout weight prior to the 5×5. Perform increasing…
A KB swing and strict pullup alternating EMOM. Show up and see the numbers.
Deadlift 5-5-5-5-5 Perform 90 seconds of max rep double unders prior to each set of deadlifts. Rest as needed after deadlifts Increase weight each round, targeting 80% of 1 rep max in round 4. Target 5-10lbs heavier than on 2/2/17 WOD.
“Christine” 3 rounds for time of 500 Meter row 12 1x bodyweight deadlift 21 box jump 24/20 Scale deadlift weight to no more than 60% of your 1 rep max
