Deadlift City

Warm up
3 Rounds
10 good mornings with an empty bar
10 Rdls
10 Regular deadlifts.

After a few weeks of heavy weight and low reps we are going to get into a few weeks of higher reps, lower weight. GOOD TECHNIQUE
4 sets of 7 Deadlifts at around 50 percent BUT we want you to pause for 2 seconds when the bar is 3 or 4 inches of the ground. We are going to drill that positional work. This shouldnt be heavy, but it’s going to suck. Don’t drop the bar between reps, lower back down. you can reset if you want at the bottom, but don’t take more than a few seconds between reps

Wod-
5 Rounds for time *take your bike and rower outside if you want
10 Cals on bike or rower
10 DB push press 70/50 (double)
10 Cals on bike or rower
10 DB deadlifts

*this is supposed to be 2 dumbbells, pick your weight wisely. try to pick something you can can do 10 unbroken on. there’s nothing wrong with scaling. goal is intensity.

Reminder- STAY APART from each other please. The spots listed on the reservations page are below what we could be operating at, but we don’t want to add a bunch of spots in “just because.” There’s a lot of moving around in Crossfit workouts so we want to keep a safe number of people in the room.

Warm up-3 Rounds
10 Empty Bar Front squats
10 Push ups
5 pull ups

Strength- after a few weeks of lower reps, higher weights and some max outs it’s time for lower weights and higher reps. time to work on all parts of your lift to retest in a few weeks. concentrate on positions. on these holds, hold it at the bottom and shoot back up with no bounce

Tempo front squats, 5 sets of 5. 3 seconds down, 1 second hold, shoot back up

Wod-
5 Rounds for time
12 Pistols, 6 each leg (everyone do some form of a legged squat unless injured. one leg to a bench or another option a coach will show you
10 hand release push ups
12 Alternating DB snatches 70/50 (fairly low rep number, maybe time to try a heavier weight than normal if you have been wanting to)
10 hand release push ups

*yes 2 sets of hand release push ups per round

35 minute cap on this
if inside class is full, this can easily be done outside. Well… maybe not easily.

Buy in 800m run

1/2 Karen
Full Helen
1/2 Karen

Cash out 800m run

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That looks like this

Run 800m

75 Wall balls

Then complete Karen which is
3 Rounds
400M Run
21 Kb Swings
12 Pull ups


75 wall balls

Run 800m

8am endurance
3000M row
Every 500m including the very beginning and the end stop rowing and do
5 burpees
400 run
5 bupees

Bike version
175/150 Cal Bike
Every 25 cals stop and do the burpees run.

9am and 10am

3 rounds for time of:
25 Thrusters, 45/35 lbs (empty bar, make it quick)
5 Ring Muscle-ups (or 5 pull ups and 5 dips)

Rest 5

3 rounds for time of:
10 Hang Power Cleans, 155/105 lbs
10 Bar Facing Burpees
Handstand Walk, 25 feet (sub 10 hand stand push ups or 10 DB presses)
*try to a lane across the back of the gym for handstand walks.. one person go at time, stay apart

Rest 5

5 rounds for time of:
10 c;als bike or rower
10 Knees-to-elbows

Barbell warm up
Snatch grip
2 Rounds
Minutes 1- 10 snatch high pull up plus 5 power position power snatch
Minute 2- 5 Power snatch from the knee plus over head squat
Minute 3- 5 Snatch lifts offs, pause at the knee, then finish with squat snatch

Strength
16 minutes, every other minute on the minute, try to add weight each round
(8 working rounds of this complex)
1- Power (or full) snatch from the ground
2 Hang squat snatch

Wod
Repeat wod From June 3rd

21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots

Use whatever weight you used on june 3rd