7.12.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/11/2017 wod

Context: Competition

Mobility: Hip

Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 7 minutes.

Strength: none

Super Set: none

Metabolic Conditioning:Without Me

For time. 5 rounds

5 rounds for time of:

15 Deadlifts, (Health: 85lb / Athletic: 125lb* / Performance: 185lb)

15 Toes-To-Bar

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 8 – 16 minutes, about 2:30 per round. Scale up: 155/225lb bar and 7 bar muscle ups.

Coaching Tips: Make sure you have a good plan for breaking up the deadlifts and the toes to bar from the beginning. This will be more of a challenge for the grip rather than the heart/lungs. Use a mixed grip on both the deadlifts and the toes to bar if you can. Smaller sets on both will be rewarded. Keep the bar close to the shins on the deadlifts, and be sure to point the toes on the toes to bar!

‘Cash Out’: none

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