1
Nov
Tuesday
Basin CrossFit – CrossFit
Warm-up
Wod prep
(5min) Review Sumo Deadlift with an empty Barbell as needed.
(20min) Perform Part 1
2 x 5 reps – add load each set
5 x 3 reps – Use these 5 sets to work up to their heaviest 3 rep.
(10min) Prep and Perform Part 2
* figure out Working weight for the Deadlift and then perform:
5 reps + 5 reps Ring Pushup
wod
Sumo Deadlift
Metcon (AMRAP – Rounds)
rx+
6 minute amrap
3 sumo deadlift @ 80%
6 ring/parralette pushups
Metcon (AMRAP – Rounds)
rx
6 minute amrap
3 sumo deadlift @ 70%
6 ring/parralette pushups
Metcon (AMRAP – Rounds)
fitness
6 minute amrap
3 sumo deadlift
6 ring/parralette pushups