WODs

CrossFit WOD, September 5, 2018

By September 4, 2018 No Comments
Chinook

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (5, 5, 5, 5)
In 15 minutes perform 4 building sets of 5 Deadlifts. No dropping between reps. Increase the weight each set and aim to end around 75-80% of 1RM. Record your heaviest 5.

Metcon
Chinook
6 Min AMRAP:

10 Deadlifts 155/105# Rx/ 185/125# Rx+
5 Front Squats

One barbell per customer!
Scaling – Barbell weight. (Aim for unbroken Squats)

Extra Work
Glute Bridges (Single Leg, 3 x 10 each)
Butt on ground, back against box or bench.
Hollow Body Holds (4 x :30 )
4 sets of :30 sec hold.