crossfit, deadlift, deadlifts, ring muscle-ups, training, wod, workouts -

Friday 6.19.20

Warm-up Prep (10-15 Minutes)

 2 Rounds

1 Min Banded Shoulder Stretch

10 1 Legged Romanian Deadlifts with Kettlebell each side

50 Single Unders

10 Sit-Ups

3 Strict Pull-Ups


Strength/Skill - Thruster 

EMOM 1:30 x 6

4 Reps at 70% 1 Rep Max of Push Press


WOD (Workout of the Day) 

"Buzz Kill"

5 Rounds

7 Ring Muscle-Ups

11 Deadlifts 205/175

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Our goal for this workout is to target 7-18 minutes
  • This is a gasser, the MU's will gas you for the Deadlifts and vice versa.  After the first round break up the exercises into two sets with a consistent rest between the exercises.
  • Score is Time to completion

*Scale accordingly if any exercise cannot be performed RX