02-05-18 WOD

Warm-up (No Measure)

air squat, straight leg toe touches, alternating front arm swings, trunk twist, cat/cow

Dynamic: 20 box step-ups, 25 Russian KBS

Group: Dead Bug

CrossFit

Back Squat (4×3 (either 75-85% 1RM or build to heavy triple))

Metcon (AMRAP – Reps)

0:00-2:00

10 box jumps 24/20

10 deadlift 185/125

2:00-4:00

10 box jumps 24/20

8 deadlift 225/140

4:00-6:00

10 box jumps 24/20

6 deadlift 275/165

6:00-8:00

10 box jumps 24/20

4 deadlift 315/185

8:00-10:00

10 box jumps

2 deadlift 365/210

*score is total reps. Athlete must wait until the 2:00 markers to begin each set but may begin changing weight as soon as complete the deadlifts*
Scaled

box jumps 20″/15″, step-ups

deadlifts 135/95, 155/105, 185/120, 205/130, 225/140

Metcon (No Measure)

25 good mornings 20-30% 1RM back squat + 2 minutes seated forward fold

 

Bootcamp

Metcon (No Measure)

For quality:

8 goblet squats 53/35

10 Russian KBS 53/35

Rest 1 min

x4

Metcon (No Measure)

EMOM 16:

1- alternating lunge in place

2- squat jump

3- abmat sit-up

4- rest

Metcon (No Measure)

45 KB Romanian deadlift 35/25 + 2 minutes plank