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WODs

CrossFit WOD, June 6, 2022

By June 5, 2022No Comments

Love Letter

Warm-up
Warm-up
Coach’s Choice

Strength
Deadlift (E2M x 5; 3 Reps*)
Set 1 = 50%
Set 2 = 60%
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today. Goal for our strength is twofold: try to get a little heavier in our % ‘s from last time we saw 3’s AND to try and gauge loading for the workout. Your final set of 90% is probably going to be the sweet spot for the AMRAP.

Week 6 of 9

Workout
Love Letter (AMRAP – Rounds and Reps)
10 Min AMRAP:

15/12 Cal Bike
3 Deadlifts 225/155#*

*Increase Reps by 2 after each full round.

Rx+ = 20/15 Cal + 315/205#

*STIMULUS* Most will average 3.5-4 rounds total. The bike should
take 1:15-1:30 and there might be a bit of a fade from there but the majority of the workout should settle them there. The DL will be noticeably heavy for most so picking a weight that always allows for 2-3 reps is going to be crucial.

Mods –
1.) 1:30 Cardio
2.) Deadlift weight/height

Extra Work
Metcon
2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs

-Rest As Needed b/t Sets-

(No Measure)