CrossFit WOD, May 2, 2019

The Running DeadInspiration”Always work hard. Intensity clarifies. It creates not only momentum, but also the pressure you need to feel either friction or fulfillment.”
-Marcus BuckinghamWarm-upWarm-upI. Game Day (<10min)

II. AMRAP x 6 MINUTES Teams of 2
P1: 1 Round
8 KB Deadlifts
6 KB Russian Swings
4 KB Goblet Squats
2/2 KB Push Press
P2: Plank Hold

III. DL drill w/ Coach:
5 Reps to Above the Knee
5 Reps to Below the Knee
5/5 Reps Full Deadlift
then
5-7 minutes to build DL to the weight you will use in todays MetconMetconMetcon (AMRAP – Reps)EVERY 1:30 FOR 10 SETS
Run 100m
3 Heavy Deadlift (Athlete Choice)
Max Burpee Over Bar in Remaining Time (may step over)
-Rest 1:30 b/t Sets-SCALING: lots of high intensity intervals today. The Run should be fast and take no more than :40, so if necessary scale to allow time for the other two movements. The Deadlifts should be heavy but still allow for touch and go reps. We are looking to see a consistent number of Burpees across the 10 rounds today so you may need to start a little slower than you need to so you can finish strong!Metcon (AMRAP – Reps)EVERY 1:30 FOR 10 SETS
Run 100m
3 Heavy Deadlift (Athlete Choice)
Max Burpee Over Bar in Remaining Time (must jump over)
-Rest 1:30 b/t Sets-SCALING: lots of high intensity intervals today. The Run should be fast and take no more than :40, so if necessary scale to allow time for the other two movements. The Deadlifts should be heavy but still allow for touch and go reps. We are looking to see a consistent number of Burpees across the 10 rounds today so you may need to start a little slower than you need to so you can finish strong!Optional Accessory Work5 SETS NOT FOR TIME
10 DB Hammer Curls
10 DB Bicep Curls
10 DB Strict Press
10 DB Deficit Push-Ups
-Rest as Needed b/t Sets-
*If you can’t hit all 5 sets, get as many as you can!NewsPULL-UP SEMINAR: MAY 11TH @ 11AM. We will be covering all levels including Strict, Kipping, Butterfly, and Chest to Bar. Each athlete will receive Coaching feedback and programming to improve their current level. This is FREE but only 20 spots available!
https://events.membersolutions.com/event_register.asp?content_id=79020&fbclid=IwAR3uuTh9PMcSzqFipnb2Ni58jyp_OVSzPWX8KuE2ClmYYxcFnk4FFvxzOX4

Join us May 11th at 11am as we dive into everything Pull-up!

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