9/12/18
WOD

20180912

CrossFit:

Deadlift:

Build to a Heavy 3

For time:

Run, 1 mi

100 Double Unders

30 Deadlifts, 185/135 lbs

Run, 800 m

50 Double Unders

20 Deadlifts, 185/135 lbs

Run, 400 m

25 Double Unders

10 Deadlifts, 185/135 lbs

Comp:

Deadlift

Workout Definition

Total of (9) sets below, ranging from triples at 80%, doubles at 84%, and heavy singles at 88%.

3 Sets of 3 @ 80% of Deadlift 1RM

3 Sets of 2 @ 84% of Deadlift 1RM

3 Sets of 1 @ 88% of Deadlift 1RM

Deadmeat

For Time:

1 Mile Run, 100 DU, 21 Deadlifts (245/165)

800 Meter Run, 100 DU, 15 Deadlifts (315/225)

400 Meter Run, 100 DU, 9 Deadlifts (385/270)

Midline Conditioning

3 Rounds, Not for Time:

30 Calorie Ski Erg

:30s DBall Hold (150/100)

100 Meter Shouldered Walk with Dball (150/100)

*Change shoulders after 50 meters.

Body Armor

3x10 Single Arm Dumbbell Bench Press

3x10 Single Arm Dumbbell Overhead Press

After each set, complete 15 GHD Sit-Ups

Synergy:

For Time: 25 Min. Cap

100 KB Swings

100 Air Squats

*every 20 reps run 200m