Monday August 12, 2013

A lil' bit of this, lil' bit of that

Warmup:

500 m row/400 m run

15 deadlifts with PVC

15 Sumo deadlift high pull

20 walking lunges (each leg counts as 1)

15 box jumps

Strength

Every minute on the minute for 10 minutes:

3 Deadlifts

Weight should be around 75% of your 1 rep maximum

WOD

For time:

21-18-15-12-9

Lunges with bar in the front rack position (95/65) (75/45) (55/30)

Sumo Deadlift High Pull (use same bar as lunges)

Box jumps (24"/20") (20"/18")



WOD: Buy in - SUMO DEADLIFT 3x3x3x3x3
Ensure you are resting about 2 mins in between sets

Then - Rest 3 mins

WOD For time:
21-15-9
Sumo Deadlift High pull (95/65lbs)
9-15-21
High Box Jumps (30/24) - Go higher then normal -  push yourself.

Note: Use CrossFit games standards for box jumps. You must open you hips on top of the box, no exploding off of the box and then opening your hips on the way down.

Warm up:
spiderman to prayer squat both sides
10 x pass throughs
10 x around the worlds
10 x OHS
10 x GHDs
10 x kipping Pullups - try not to use bands - if you do, work on the kip. Work on the kipping pullup
1 x rope climb