WODs

CrossFit WOD, July 11, 2019

By July 7, 2019 No Comments
E Pluribus Unum

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Deadlift (E2:30 x 5, 5 Reps @ 2020)
Every 2:30 min for 12:30 complete 5 Deadlifts at a tempo of 3 seconds off the floor and 3 second descent for each rep. Increase the weight each round but maintain form and tempo! Focus is positions and tempo, not load.

Metcon
E Pluribus Unum
8 Min AMRAP:

10 Deadlifts
35 Double Unders

Rx = 135/95# + Doubles
Rx+ = 155/105# + Doubles

Scaling – 1.) Deadlift weight 2.) Double attempts/Singles

Extra Work
Single Leg RDL (3 x 10 each leg)
Use the same pair of KB for each set.
Weighted Step-ups (3 x 6-8 each leg)
Box at 90 degrees. Same weight for all 3 sets.