CrossFit Now – CrossFit
WOD
“Deadline” (AMRAP – Rounds and Reps)
“Deadline”
AMRAP 15:
12/9 Calorie Assault Bike
9 Deadlifts
12/9 Calorie Assault Bike
18 Hand Release Push Up
Subs:
15/12 Row or 200m Run
RX+-275/185#
RX -225/155#
50-59 -185/135#, Knee HR PU
60+-135/95#, Knee HR PU
Basics-8 AMRAP – 7 Cal, Light BB DL, 9 HR PU on knees
DESCRIPTION
* Today’s AMRAP workout includes lower reps of two challenging movements
* The machine placed between the heavy deads and gymnastics will better allow us to thrive through those stations
* Your score today will be the total Round + Reps completed at the end of the 15 minutes
* Choose weight, reps, and variations that allow you to complete at least 4 rounds today
* This averages out to just under 1 minute per station
DEADLIFTS
* Looking to move a heavier weight for a manageable number of reps here
* This should be a load you could cycle for 12+ reps unbroken when fresh
* Within the workout, the sweet spot is being able to cycle these in sets of 3
* Challenge yourself with a weight that also allows for excellent technique
HAND RELEASE PUSH UPS
* If you’re not there yet, consider reducing reps or going to your knees.