New Albany, Monday, 07/02/18

CROSSFIT
*Deload Week / Throwback Week – Testing out our 5RM bench this week as well as pulling out a few WODs from the very first week CrossFit.com was published back in 2001. 

CrossFit.com WOD from Wednesday, 02.14.2001

Deadlifts
10-8-6-4-2
*Complete 10 strict T2B after each round. Constant/moving, but not all out pace. Jump 10-20 lbs each set of DLs. Partner up.

-then-

3x2min Bike Sprints
*rest 4min between each set

Mobility / Recovery:
2min Recovery Breathing
Child’s Pose, Pigeon Pose, Upward Facing Dog

 

COMPETITION

A. 2x Thru Each
-Clean Positions
-Dynamic Clean Warm-up
-Power Clean + Squat Clean (ea pos)

B. Use the following rep scheme to build to a moderately heavy single of:
Squat Clean (above knee)
3-2-2-1-1-1

 

LEANX

A. 8 min EMOM:
Min 1. 3 Strict pull ups + 3 Push Ups (3 Sec neg)
Min 2. 3 Switch grip pull ups + 3 Push ups(3 sec neg)
Min 3. 3 Switch grip pull ups + 3 Push ups (3 sec neg)
Min 4. 3 Chin ups + 3 Push ups (3 Sec neg)

B. 18 Min AMRAP:
30 Double Unders
200m Run
15 Burpees
10 Pull Ups