WODs

CrossFit WOD, November 5, 2019

By November 3, 2019 No Comments
Brumaire

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (4 AHAP Touch and Go)
In 20 minutes, take 6-8 sets to build to your heaviest 4 Touch and Go Deadlifts. No dropping between reps. Increase the weight each set and record your heaviest 4.

Metcon
Brumaire
12 Min AMRAP:

6 Deadlift
200m Run
8 Toes to Bar

Rx = 185/125#
Rx+ = 225/155#

* STIMULUS * Heavy singles on the barbell, 70% run and as close to unbroken as possible on T2B. Maintain a pace to stay moving thru the 12 minutes. Break up T2B if needed to avoid resorting to singles.

Mods – 1.) Deadlift weight 2.) 200m Ski/250m Row/600m Bike 3.) Kipping knee-up/V-ups

Extra Work
Metcon
3 sets:

Single Leg Glute bridge x 10 reps (per leg)
Superman hold x :30

: Rest 2 mins between sets :

* Back flat, knees bent, foot on floor for Bridge. Extending leg is straight as possible, toe pointed