CrossFit Now – CrossFit
STRENGTH
6: Deadlift
4: Deadlift
2: Deadlift
WOD
“Hot and Bothered” (AMRAP – Rounds and Reps)
Hot & Bothered
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks
20 Box Jumps
10 Deadlifts
RX+-50/35#, 24/20″ 245/165#
RX -35/20#, 24/20″, 185/135#
50-59-20/15#, 20/16″, 155/115#
60+-15/10#, Step Ups, 135/95#
Basics-8 AMRAP, Step Ups, DL w/ PVC/BB
DESCRIPTION
The Deadlift is featured in both the strength and conditioning portions of today’s workout
In part 1, we’ll build to heavy sets of 6-4-2
The AMRAP that follows is meant to be a 15-minute grind
We can expect to complete between 3-5 rounds in this higher interference triplet
DEADLIFT
Choose a moderate-heavy weight that takes less than 1:30 to complete
SINGLE DUMBBELL HANG CLEAN AND JERK
Alternate arms every 5 reps here
Choose a weight that allows you to complete at least 10 reps at a time before dropping (5 each side)
BOX JUMPS
These are traditional box jumps
Jump up to the box and stand to full extension on top
We recommend stepping down or jumping down over the riskier rebounding option