CrossFit – Fri, Sep 9

9
Sep

CrossFit – Fri, Sep 9

Announcements

UNFORGOTTEN: Workout Challenge
NEW DATE: OCTOBER 1st
Cash and Prizes
https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts

CrossFit Trivium – CrossFit

Warm-up (No Measure)

EMOM x 8

Odd: 5 Russian Kettlebell Swings + 20 Shoulder Taps (total)

Even: 5/5 Reverse Lunge + 5 Hand Release Push-ups

Deadlift (5 @ 68%
5 @ 74%
3 @ 78%
3 @ 82%
3 @ 84%

)

*Dead stop at the bottom, controlled eccentric

Metcon (Time)

GPP

21-15-9

Deadlift (155/105)

6-4-2

Wall Walk

-into-

12-9-6

Deadlift (225/155)

6-4-2

Ring Dip

COMP

21-15-9

Deadlift (225/155)

12-9-6

Wall Walk

-into-

12-9-6

Deadlift (315/225)

9-6-3

Strict Ring Dip

*must muscle up into ring dip

Time Cap 15:00

*choose a weight that you could finish the first round in 2 sets.  Focus on the amount of steps you take on the wall walks and try to reduce the steps if possible.  Less steps, most of the time, means less work and time under tension.