16. August 2023
Aug
16
CrossFit – Wed, Aug 16
Warm-Up
Warm-Up
3 Sets
250m Row @progressive pace each set
5 Inchworms to push up
10 Barbell or PVC Good Mornings
:15 Hollow Hold
250m Row @progressive pace each set
5 Inchworms to push up
10 Barbell or PVC Good Mornings
:15 Hollow Hold
+
Deadlift specific prep
Move through
2 x 5 reps w/ empty bar then light load @31X1 tempo
10 reps @40%
5 reps @45-55%
Strength / Skill
Deadlift (Set 1 – 5 reps @ 60%
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Set 4 – Max reps @ 70%
Rest 2 minutes between sets
Set 2 – 5 reps @ 70%
Set 3 – Max reps @ 80%
Set 4 – Max reps @ 70%
Rest 2 minutes between sets
AMRAP (-1) each AMRAP
AMRAP (-1) = stop 1 rep before failure or before any loss in form/technique.
*Tng reps is ok this week)
WoD
Transitions (AMRAP – Rounds and Reps)
"Transitions"
For total rounds+ reps:
5 min amrap
–rest 2 min–
4 min amrap
–rest 1 min–
3 min amrap
OF:
2 wall walks
4 hang power cleans @ 60/42,5
8/6 cal row
For total rounds+ reps:
5 min amrap
–rest 2 min–
4 min amrap
–rest 1 min–
3 min amrap
OF:
2 wall walks
4 hang power cleans @ 60/42,5
8/6 cal row
*picking up where you left off.
Cooldown / Cashout
Dead Hang (Time)
8 min Clock:
Max Passive Hang on Bar, continue until one remains!
*If you stop early, rest 40-60 sec then perform 10-20 more sec. Repeat this until 8 min mark.