Warm up
2 RD
30 DU
10 BB Deadlifts
10 BB Power clean
10 Wall Ball
With a team of 3 complete
1500m Row
50 Deadlifts 185/125
1500m Row
50 Power Clean 185/125
1500m Row
100 Wall Ball 20/14
1500m Row
100 Wall Ball 20/14
*35min Cap*
Thrusters 5×5 20 Min AMRAP 10 Burpee box Jump Overs 24/20 15 Weighted Sit Ups 20 Wall Balls 20/14
Beach WOD coming soon!!! 2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs 15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees
Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….
Midline Stabilization is important in all CrossFit movements and everyday…… If you wobble or shake coming in or out of any type of squat or an overhead lift this information is for you. The mid-line is composed of the entire spinal cord from the first cervical vertebrae (atlas) to the coccyx (tailbone). Stabilization of the mid-line…
Skill – Kipping for C2B 20 min A.M.R.A.P. 5 C2B Pull-ups 10 Walk out push ups 15 KB Swings 53/35 Kelly upside down……and happy too!!!! Frank C. and 220 lbs of diesel fuel trucking across the floor……as RX’D!!!!!!! Jody knows the hollow body. That is how to stay straight!!!! Mariana with the one arm handstand!!!!!…
Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95