“S&C’d… Touch & Gos… Singles…”

Posted: January 18, 2018 in Uncategorized

Image result for crossfit when you see someone warming up with your max

Know The Difference…

For The “Strength” Portion Of The WOD… We Will Perform “Single & Controlled” DeadLifts…

For The MetCon Portion Of The WOD… You Have The Option Of Performing “Touch & Go” Deadlifts Or Single DeadLifts…

2 Numbers Today Ladies & Gents… 60% & 65% Of Your 3 Rep Max Touch & Go Deadlift…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins

5 “Single & Controlled” Deadlifts @ 60% of your 3 Rep Max “Touch & Go” Deadlift

MetCon…

***Double Unders… Rx’d: M&F… MOD: Lying Knee Tucks… What’s That?!?! Don’t Worry… You’ll Learn During The Warm Up…***

***Box Jumps… Rx’d: M-30″/F-24″…***

***Pull Ups… Rx’d: M&F- Chest To Bar… MOD: Chin To Bar OR Jumping Chest To Bar Pull Ups…***

***Deadlifts… These Can Be “Touch & Go” Or Singles… Using 65% of your 3 Rep Max “Touch & Go” Deadlift…***

For Time: No Penalties… But… 25 Min TIME CAP!!!

Buy In: 50 Dubbs…

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For a Total of 4 Rounds:

21 Cal Row

15 Box Jumps… Yes… More “High” Box Jumps… BE CAREFUL!!! 

9 Chest To Bar Pull Ups

5 Deadlifts

***************************************

Cash Out: 50 Dubbs… TIME!!!

3…2…1…GO!!!

Mando

Image result for crossfit math

Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat… Done!!!

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press… Done!!!

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week… Done!!!

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday: Strength Rest Day!!!

Saturday… 9AM: GRID 03…

Sunday… Active Rest Day… Get Out & Do Something!!!

1.17.2018 WOD & Scores…

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