Monday, September 07, 2015

2015-09-08 WOD

Work up to ONE heavy set of 3 deadlifts -- Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Mixed grip, reset grip but do NOT stand up between each rep. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3 consecutive singles. This should NOT be your 1RM, unless you somehow got freakishly strong since we last tested it...

3 RFT:
...15 Front squats (135/95#)
...15 Lateral bar burpees
Time cap of 9 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-746/

1 comment:

  1. CrossFit at Sigma CrossFit. Strength WOD: Work up to ONE heavy set of 3 deadlifts -- Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Mixed grip, reset grip but do NOT stand up between each rep. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3 consecutive singles. This should NOT be your 1RM, unless you somehow got freakishly strong since we last tested it... My weight: 225#
    Endurance WOD: 3 RFT: ...15 Front squats (65#) ...15 Lateral bar burpees Time cap of 9 minutes My Score: 1.15 (65#). Really challenging!

    Walk/Run after CrossFit. Walk 10 mins Jog/Run: 1.5 mins Walk: 2 mins Jog/Run: 1.5 mins Walk: 12 mins Very tired calves on walking and feet started losing feeling on walk back.

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