amrap, box jumps, crossfit, deadlifts, power cleans, training, wod, workouts -

Wednesday 5.13.20

Warm-up Prep (10-15 Minutes)

2 Rounds

15 Cal Bike

10 Box Step-Ups 

10 Single Leg Russian Deadlift with kettlebell (each leg)

:30 Front Rack Fixer (each side)

 

Strength/Skill - Deadlift

EMOM 1:30 x 6

4 Reps @ 80-85% of 1 RM

 

WOD (Workout of the Day) 

"Temple of Doom"  

AMRAP 9

9 Deadlifts 155/115

11 Box Jumps 24/20

9 Power Cleans 155/115

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic 

Stimulus:  

  • Our goal for this workout is to target 3-7 Rounds
  • Light deadlifts paired with heavier power cleans and some anaerobic conditioning in between, this workout will gas you just enough to hurt, but not to move.  Rep out those deadlifts unbroken, box jumps you just need to keep moving and the fast twitch movements of the power cleans will sting your upper thighs which is where you may need to drop the weight at times instead of a straight cycle, find your groove here, stick to it and you should be gravy.
  • Score is total rounds plus reps

*Scale accordingly if any exercise cannot be performed RX


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