WOD 12/9/18

/in /by

CrossFit WOD

 

Strength:

  1. Deadlift 5x5xelements wt
  2. Deadlift 5x5x90% 5RM
  3. SDL 5x5x90% 5RM
  4. SDL 6x3x90% 3RM
  5. SDL 6x3x80% 1RM

 

MetCon: For time 21-15-9-6-3

 

HPS 42.5/30

T2B

 

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

30 shoulder taps / side

 

Strength & Accessory WOD

Strength:

Bench Press
Deadlift (conventional)
5-5-5-5- (+5)*80% From Last set

12min AMRAP Ladder
1-1; 2-2; 3-3…
Pike push ups (FULL ROM HSPU by ability)
Sumo DL (BW)