WOD 640

Main – CrossFit

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A.

3 Rounds Slow

15 Empty bar thrusters

15 GHD sit-ups

B

B: Deadlift

15 minutes to Find your 5RM deadlift –

No bounce*

The weakness we are working on in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of five where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-5 look exactly the same. Keep in mind you will be testing this every other week for a while, so make a strong effort to work on the skill of it before you go too heavy.

C

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

30 Wallballs 20/14lbs

20 Calorie row

10 HSPU (new standard)

*sub 15 push ups or 15 box push ups

Keep in mind this is test week. Go hard.

D

Gymnastics Test

D: Metcon (Time)

5 Rounds

Run 200m

6 Muscle-ups

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