Sun20151108

 In WOD

CrossFit Crescent – CrossFit

 

Strength

Deficit Deadlift (5×3 )

Warm up to a higher percentage than last week (80%) then start the working sets.

Advanced athletes who can perform this lift with good mechanics may get to 3RM.

Your elevation will be 1-2″

Perform at least 4 sets of warm up with 90 sec break in between.

Athlete is not allowed to drop the bar or bounce the weight of the ground.

Work on embracing and positioning.

Fitness WoD

Metcon (Time)

3 Rounds

35 KB Russian Swing 53/35

20 Wall Balls 14/20

1 min Rest
Work on maintaining the same intensity through out the 3 rounds by trying to finish each round within the same range of time.

Sport WoD

Metcon (Time)

3 Rounds

50 H2H Swing 53/35

30 Wall Balls 14/20

1 min Rest
Work on maintaining the same intensity through out the 3 rounds by trying to finish each round within the same range of time.

Recent Posts

Leave a Comment