WOD 2/12/2015
Workout of the Day
Strength (15 minutes):
Deadlift:
0-1 month:
practice with 5RM weight from elements
2-6 months:
3 x 5 (add 5 kg from last week)
6+ month:
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Metcon:
3 rds for total reps:
1 min AMRAP swing 24/16
1 min AMRAP Goblet squat
1 min S2OH Right
1 min S2OH left
1min rest
Intermediate CrossFit (at 10:00 AM)
Strength:
Deadlift (deload week, stick to the numbers!):
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Technique (15 min):
split jerk progression(if you have accessory work do it instead)
then
Metcon:
5 rds- not for time
– 10 Ground to overhead 25/15kg plate
– 10 OHL 25/15
– 50m all out sprint
rest on way back
Post your results to the Whiteboard.