Deadlift Build Up E2MOM
3 Tng Deadlifts
4 Sprint Rounds:
15/13 Calorie Row or Assault Bike
11 Box Jumps 24/20″ RX+30/24″ MRX 20/18″
9 Toes to Bar
6 Bar Facing Burpees
3 Deadlifts 315/215 RX+385/245 MRX 275/185
**Rest 2min**
**Score is slowest round**
Flexibility Development
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x30sec Banded Shoulder Stretches
2x10sec Back Bridge/Arch
2x 30sec Pigeon/Swan/Piriformis Stretch
2x15sec Chinese Splits Hold x 2
Spend 3-5min with favorite Leg, Back & Shoulder Stretches
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Click here for Home WOD brief, movement demonstrations, and warm-up!
Home WOD:
5 Rounds For Time:
1 minute Sprint
11 Jump Overs / Tuck Jumps / Step-ups
9 V-ups / Sit-ups
6 Lateral Burpees
11 Deadlifts
Joseph is an overachiever in all areas of his life and this chest to bar pull up is a sample of that. He goes above and beyond in everything that he does. Joseph is as respectful, polite, and CrossFit courteous as anyone in the gym and it’s a pleasure to have him in any class. Keep breaking limits dude!
Dang, Joseph! That’s what I’m talking about! Awesome shot of a hard working, super determined, motivated young stud. Joseph is a top notch guy who is always respectful and friendly. His commitment and dedication continues to pay off! Way to be, Joseph!
225-275-315-335-365-385
2:03/1:57/1:55/1:41=13:36 rx
315 across
2:20 / 2:27 / 2:29 / 2:29 = 15:45 rx (row)
2:17 RX+
2:17/2:21/2:19/2:07 Rx+
15:04 Rx+
Built up to 395 for 3 TnG
17:10 rx
I just did yesterday’s Home WOD – 22:05. Two 25# DBs for lunges and thrusters, one for the other stuff.
Nice work Jason!
A.Built up to 245
B. 2:11 / 2:18 / 2:18 / 2:17 = 15:04 RX
Modified Wednesday Home WOD:
5 Rounds for time:
10 Single arm press, right arm (45# Dumbell)
10 Push-ups (Parrallette)
10 Single are press, left arm (45# Dumbell)
10 Dips (K2 Cooler Dips)
15 Burpees (30 DUs)
21:40 Home Rx (HRx)
Dang straight! Way to represent!
Nice work, buddy! ?