CrossFit Workout – Thursday 02/02/2017

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Choice for Groundhog’s Day.  You can redo/makeup Wednesday’s Rowing Pyramid WOD or do today’s deadlift WOD:

Strength: Deadlift 5-5-5-5-5
rest 2 minutes after each set of DLs

Prior to sets 1 through 4, perform Max rep double unders in 90 seconds and then immediately start your set of 5 deadlifts. Increase weight each set as form allows. Begin your first set of 5 at approximately 60% of your 1 rep max. Perform several warmup sets of 5 rep deadlifts, working up to your first work set. Record heaviest set of 5 rep deadlifts and highest number of double unders. Target 80-85% of your 1 rep max in your 4th set of deadlifts. Stay the same or increase for the 5th set, with no double unders leading into that final set.

Warmup: 3 rounds, 350 meter row, 15 jackknife sirup, 10 back extension, 5 deadlift. Men, 65lb/95lb/135lb, Women 45lb/65lb/95lb.

AfterWOD: Coach’s Choice

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