Westbound CrossFit - Coach Loni
1200 - (10 of us, met John)
Warm Up
Run
Over the fence
Line hops
Deadlift Warm-up
Strength
15 Minutes to build to a heavy set of 2 for the day.
(Touch and Go Deadlift)
135
185
225
255
285
305
325
345 - PR!!! for a double
Conditioning
21-18-15-12-9-6-3
Deadlift (135/95lb.)
Lateral bar jump over (x2)
Goal: Sub 7
Cap: 10:00
Intermediate: 95/65lb.
Baseline: 35/15lb., plate hop each rep = 1
I scaled this to 95 lb deadlifts and one foot take off on hops. With the time cap, I decided to cut the reps which did not work out. I finished 18-15-12-9-6-3 in 6 ish minutes and then added back in the 21 reps so it went 18-15-12-9-6-3-6-9-6 in 8:05. Still a very good workout, but should have done full reps and maybe lateral jump overs, hop back?
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