Deadlift 3-3-3+ (70-80-90% of training max)
Rest as needed
5 rounds, not for time:
10 Deadlifts (40-50% of training max)
2 Rope climbs, 15′ ascents
Rest as needed
For time, 21, 15 & 9 reps of:
Burpees
Box Jumps
6 minute time limit
Of Interest:
- Please sign up today for the CrossFit Open and add yourself to the CrossFit 305 team immediately!!!
GO KAYA!
What are subs for rope climbs? They don’t have rope in regular gym.
Shimi-Towel pull ups will work. 10 per set .
Get a towel, toss it over the bar, grab with both hands and pull up.
Kaya has Alex beat by a step
WOD#1 practice
2 rounds in 3:30
did 5 snatches and then switched to CNJ for last 25, will do all CNJ tomorrow — gets heavy very fast!
burpee/BJ 24″
5:45
Can we all agree to stop calling box jumps BJs?
Sectional WOD 1
6 rds
going for 6 + 15 on Sunday