Westbound CrossFit (Coach Aaron)
0900 (10 of us)
Warm Up
Run
Good mornings
Hops over bar
Burpee warm-up
Deadlift technique / warm-up
Strength
Every 2:00 x 5 sets
Execute 3 touch and go deadlifts (building throughout to a heavy 3)
225-255-285-305-305
Conditioning
15 Deadlift (185/125lb.)
12 bar facing Burpee
1:00 Rest
5 rounds for time.
Goal: Sub 14:00
Cap: 17:00
*shoot for sub 2:00 working time each round.
Intermediate: 135/95lb.
I scaled to 12 x 135# deadlifts and 9 bar facing burpees per round
R1 - 1:44
R2 - 1:44
R3 - 1:50
R4 - 1:57
R5 - 2:00
13:17 (total time with rest intervals)
I was moving really well. Deadlifts were 1-2 sets. Burpees stayed smooth and avoided pause burpees.
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