14 Sep CrossFit WOD, September 15, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Deadlift (Weight)
20 Minutes to Build to a 1RM
Deadlift:
– MAX OUT DAY!
Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 1 miss before calling it
Workout Prep
1 set
1 Rope Climb
2 Deadlifts (After the strength your deadlift will be warm)
1 Rope Climb
2 Deadlifts (After the strength your deadlift will be warm)
Metcon
Metcon (Time)
5 rounds
2 Rope Climbs (15ft)
5 deadlifts (315/223)
2 Rope Climbs (15ft)
5 deadlifts (315/223)
Time Cap 12 Minutes
– Into –
3 sets
1 Zombie Rope climb or 5 Single Arm Ring Row (each)
10 Alternating V-Ups
5 Deadlifts (empty bar – begin to build for strength)