Friday Wod{03/14/14}

 In Daily WODs


Main – CrossFit WOD

View Public Whiteboard

Warm-up (No Measure)

5 minutes Jump Rope
Coaches Choice Dynamic ROM

Skill

Practice Deadlift Positions
Practice Tap-and-Go Deadlifts with light weight
Practice staying tight during Deadlifts

Deadlift
1×10 (135, 95)
1×5 (185, 135)
1×5 (225, 155)

Skill

5 Box Step Ups
5 Box Jumps
5 Box Jumps using arms
5 Rebounding Box Jumps

Metcon (Time)

10 Deadlifts (135, 95)
15 Box Jumps (24, 20)
15 Deadlifts (185, 135)
15 Box Jumps
*8 Minute time cap

Cash-Out

Hamstring and Back Mobility

Recent Posts