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WODs

CrossFit WOD, June 25, 2019

By June 23, 2019No Comments
Zimzalabim

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Tempo Deadlift (E3M x 4, 5 Reps @ 3030)
Every 3 minutes for 12 minutes, perform 5 Deadlifts with a tempo of 3 seconds off the floor and 3 second return. Maintain form, tempo and posture. The focus is position and movement, not load! Record your heaviest 5.

Metcon
Zimzalabim
9 Min AMRAP:

1 Deadlift
2 Burpees over bar
2 Deadlift
4 Burpees over bar
3 Deadlift
6 Burpees over bar
4 Deadlift
8 Burpess over bar
etc…

Rx = 155/105#
Rx+ = 185/125#

Scaling – 1.) Deadlift weight (135/95,115/75) 2.) No push-up burpees/Burpee in place

Extra Work
1-Mile Run
Max Effort 1-Mile Run

Accumulate 1 mile of running/walking.
GHD Situps (3 x 12)
Back Extensions (3 x 12)