WODs

CrossFit WOD, 2017/01/20

By January 20, 2017 No Comments
Feiticeira

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (5 x 5 @ 70% of 5RM)
In 20 minutes, perform 5 sets of 5 Deadlifts at 70% of your 5RM. Same weight for all 5 sets, if you do not have a 5RM, base your percentage close to your highest rep count.

Metcon
Feiticeira (Time)
For time: 15 Min Cap

– 4 Rope Climbs –

then 4 rounds of:
20 Russian KB Swings 70/53# Rx+/ 53/35# Rx
20 Box Jumps 24/20"

– 4 Rope Climbs –

Scaling – 12 Seated Rope pulls, KB weight, Box height, step-ups

Extra Work
Reverse Hypers (3 x 10)
Glute-Ham Raises (3 x 10)