Schedule Changes for Thursday-Sunday
A. Take 10 minutes-
Conventional Deadlift: Build up to 70% of your 1RM
B. 18 Minutes: EOMOTM- (every other minute on the minute)
Odd rounds: Conventional Deadlift at 70% of 1RM, 5 reps
Even rounds: Box jumps 30/24″, 5 reps
(Using plates on top of the boxes will help you choose any height that you are comfortable with)
This Volume pc. is inspired by the CrossFit Games Regional Event 5. Coach Laura and Athlete Tyler will be completing Event 5 @3pm on Saturday. Weight for men is 275lbs, weight for woman 185lbs. 21-15-9 of DLs and Box jumps 30/24″.
Volume work (V): At the top of every minute perform the following rep scheme above. The first round you fail to complete the 5 Deadlifts unbroken while maintaining perfect form, you must decrease weight by 10%. For the box jumps, we are looking to challenge what you’re comfortable with. Pick a height that is doable without fail. Pick a box jump height that is higher than what you are used to. Use plates on the boxes to hit any height between 20″-24″, and 24″-30″.
C.
For time:
100 Double Unders
100 KB Swings 55/35lbs
100 Double Unders
(May sub 3 singles for every 1 Double)
*10 minute cap
Giuliano proudly representing CFD at Grotto Falls Trail in Tn.