Fitness: Friday, September 13th, 2019
Move
WOD:
1) 20 minute EMOTM:
1 – 3 Deficit Deadlifts
2 – 15-20 Russian Swings
3 – 10 Dumbbell Floor Press
4 – 5/side Single Arm Kettlebell Upright Row
For the deficit Deadlifts stand on a plate 1-3″ high…be mindful if you don’t have the mobility for this than just pull from the normal Deadlift height. Build loading on your Deadlift as deemed fit. For the other 3 movements pick reps/weights that you can maintain for all 5 sets.
2) 8 minute AMRAP:
12 Front Squats 65/45
12 Shoulder-to-Overhead 65/45
12 Ring Rows
Extra Work:
3) Rope Climb: 10 minutes Practice
Work on any skill, drill, etc. related to developing a Rope Climb.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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